Exercise of the Week: Reverse Crunch with Exercise Ball

Difficulty: Easy to moderate

Start: Lie on back with arms relaxed on abdomen. Position ball behind legs so it can be lifted off floor with hamstrings/adductors.

Exercise: Lift ball just off floor. Pull stomach inward while inhaling. As you exhale, bring knees up toward chest, trying to lift buttocks off floor. Pause at top, then slowly return to starting position. Repeat 10-15 times.

Quote of the Week

Quote of the Week: “Discipline is the bridge between goals and accomplishment.” - Jim Rohn

Newsletter: Fitness: How Chiropractic Can Help

Efficiency. It is something we all look for in home appliances or cars. How much energy will this thing take to run? Does the system have any weaknesses? If it’s a used car, we want to know if the car had its oil changed regularly and if the parts have been properly cared for. We know that when one thing is imbalanced, the whole system becomes less effective. The truth is, regular maintenance (getting that tune-up, having that spine adjusted) can play a significant role in overall “fitness.” When all systems are fully supported and functioning properly, we run, work, and play better.

Though it can be difficult to define, physical fitness refers to a state of overall health that includes the ability to perform a range of activities, from a hard workout to working comfortably at a desk, with ease and efficiency. According to the American College of Sports Medicine, there are four interrelated types of fitness that contribute to complete health: muscular fitness, which includes muscle strength and endurance; flexibility, which includes muscle/tendon elasticity and range of motion; cardio-respiratory fitness, which includes the heart, lungs, and blood vessels; and body composition, or the percentage of body fat to nonfat tissues (bones, organs, etc.). Because no one system functions independently, the fitness of each affects all the others.

While it’s important to get adequate exercise, eat right, and treat our bodies kindly to maximize health in all of the above categories, regular alignment or “maintenance” through chiropractic adjustments can be a big step to improving overall fitness. Because chiropractic works toward balancing the body’s systems—bones, muscles, nerves, and organs—through proper posture and alignment, regular chiropractic care allows the whole body to perform at its best, increasing energy reserves as it decreases the stress and fatigue that can result from improper alignment.

In fact, icons of fitness such as Decathlon Gold Medalist Dan O'Brien and Superbowl MVP Joe Montana use chiropractic care to maintain peak physical performance; and the trend is catching on among a number of professional athletes and sports teams. The U.S. teams for the 2002 Winter Olympics were the first to employ an official Doctor of Chiropractic, Dr. Robin Hunter, and they had one of the best showings ever. Coincidence? Hunter has stated the chiropractic care is all about “correcting bio-mechanical faults and misalignments, and treating injuries with hands-on work, so that the athletes can return to play faster and better.” John Stockton, a pro basketball player that has turned to chiropractic to better his game says, “It’s not just the adjustments, it’s balancing muscles and overall health.” After a recent skiing accident, Schwarzenegger remarked, “I had one of those miracle moments when you call a chiropractor, they care for you and then days later you ski again like a champion on moguls.”

Though it may feel like a miracle, the principle of chiropractic is simple. When the body is well aligned, muscles, joints, and ligaments function together with greater ease. Internal organs aren’t hindered—the lungs and heart are better able to do their jobs. Perhaps even more importantly, chiropractic care helps prevent injuries that can result from overtaxing a particular part of the body that may be compensating for those that aren’t functioning as well. Through chiropractic the body gets a tune-up. We’re ready to roll—more efficiently and with a greater sense of well-being.

How would you rate your physical fitness? Would you like to learn how chiropractic care can help you with your goals?

Chiropractic Can Help Your Body Run More Efficiently

Everyone knows that it is important to exercise regularly and eat right to take care of our bodies. But what if you are in too much pain to be able to exercise comfortably or safely? What if your range of motion is limited by stiffness?

By eliminating the headaches, muscle tightness, low back pain, and nerve interference (or subluxations) that result from misalignment, chiropractic helps the body become less limited in the types of and amount of movement it can perform well.

Topic of the Week: What You May Not Know About Fiber

We have heard a lot about how we should get plenty of fiber in our diet. It is good for us, right? But what exactly is fiber and why does it aid our health? What is the difference between soluble fiber and insoluble fiber? Is one better than the other? What foods are the best sources of fiber? And how much do we need each day?
Today we look more closely at fiber, the different types, and the research that supports its remarkable health benefits.

Fiber 101
What exactly is fiber? It is a food substance, predominantly found in plants, that cannot be digested by humans. Most fiber materials would be classified as complex carbohydrates.
Because it cannot be broken down and absorbed into our bloodstream, fiber moves through our intestines, helping to remove waste and toxins, before being excreted.
Dietary fiber refers to foods with naturally occurring fiber. Functional fiber is fiber added to a food product to boost its content of this substance.

Soluble & Insoluble Fiber
What’s the difference? Soluble fiber disperses when mixed with liquid, while insoluble fiber does not. But neither form is digestible.
Sources of soluble fiber include:
• apples
• oranges
• carrots
• oats
• dried beans
• barley
• psyllium husk

Sources of insoluble fiber include:
• wheat bran
• corn bran
• seeds
• nuts
• dark green, leafy vegetables

Do not be concerned about how much of each you need to eat. Both forms provide health advantages. Rich sources of fiber usually contain a mix of soluble and insoluble forms.
You should consume a minimum of 25 grams of fiber a day. This amount would be approximately five daily servings of fruits and vegetables and six servings of grain products (preferably whole grains.)

The Science of Fiber
The health benefits of fiber go far beyond than just keeping you regular. Numerous studies show a diet rich in soluble fiber can be vital for the heart. In fact, the Food and Drug Administration allows manufacturers whose products contain at least 0.75 grams per serving of soluble fiber, from whole oats, to claim soluble fiber from this food source may lower the risk of heart disease.
A review of 67 controlled studies on dietary fiber showed increasing the intake of viscous fiber (e.g. legumes, barley and oats) by just 10 grams daily saw bad LDL cholesterol reductions on average of 22mg/dl (0.57 mmol/L) and a total cholesterol reduction of approximately 17 mg/dl (0.45 mmol/L).
But there is more good news. Research shows fiber can lower the chances of developing coronary artery disease. In a group of studies, scientific investigators found that every 10 gram increase in total dietary fiber was linked to a drop of 24% in deaths from coronary artery disease and a 14% reduction in cardiac events like heart attacks. As well, two studies revealed consuming more oat-based cereals helped lower blood pressure.

Assists with Blood Sugar
The large consumption of low fiber, refined carbohydrates in North America and the booming obesity rate have contributed to a dramatic rise in type 2 diabetes.
Fiber may lend a hand in regulating blood sugar in diabetics. A meal that contains a good portion of viscous dietary fiber slows spikes in blood sugar levels. In a large review of dietary fiber studies, researchers found that high fiber diets lowered post-meal blood glucose by 13-21% compared to low fiber diets.
If you currently have diabetes, talk to your chiropractor about good dietary choices and be sure to incorporate plenty of legumes, nuts and non-starchy vegetables into your daily food selection.

Weight Loss with Fiber?
Can eating more fiber rich foods actually help you lose weight? Some research does support this theory. Studies demonstrate people who consume high amounts of fiber are much less likely to become obese compared to those people who consume low amounts of fiber. Fiber makes you feel fuller longer, so you are not as tempted to eat more. One study indicated women who boosted their fiber content by about 9 grams a day cut their risk of major weight gain in half. Have questions about fiber and your diet? Ask your chiropractor!

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright 2011 Wellness Express™.

Quote of the Week

“I would not waste my life in friction when it could be turned into momentum” - Frances Willard

Exercise of the Week: Back hyperextension on exercise ball (arms fully extended)

Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back is in a straight position. Hands positioned to side, palms forward and thumbs up.
The exercise: use low back muscles to bring body into a hyperextension position, shoulders back. Reach fingertips as far back toward feet as possible, keeping arms straight, palms out and thumbs up. Hold for 1-2 counts. Repeat 5-10 repetitions.

Newsletter: Rise and Shine

We all know people who get up with the first rays of the sun. Some people wake up even earlier, bouncing out of bed before there is even a glimmer of Homer's famous "rosy- fingered dawn" in the eastern sky. In contrast, for many people leaving the confines of their comfortable bed is a daily exercise in frustration. They know they "should" get up, they know they should "be on time", but each day they find themselves pushing the Snooze Button "just once more". "Really, this is it," they declare to their spouses and children. "I'm getting up. Just five more minutes."

What is the difference, the distinction, between those who are able and willing to throw off the covers at an early hour and those who struggle mightily to respond to the summons of the buzzing or tootling clock-radio? The nature and organization of your biorhythms - your body's set of internal timepieces - provide a large part of the answer.

The field of chronobiology - the study of biologic time - investigates various physiologic biorhythms. In animals these rhythms are associated with sleeping,1 eating, metabolic and hormonal regulation,2,3 cellular regeneration, and mating. In plants biorhythms are associated with photosynthesis and movements of leaves and stems. Circadian rhythms describe 24-hour cycles. Diurnal and nocturnal rhythms are active during the day and night, respectively.

There is good news for those who would appreciate the benefits of getting a head-start on the day's activities but nevertheless consistently get out of bed 30 minutes late, an hour late, or even later. Circadian rhythms can be changed. It takes commitment and effort, but it can be done. Good health is required in order to successfully cause a shift in one's basic functioning. Will power is not enough, as anyone who has tried to force themselves to get up earlier on a day-to-day basis can attest. A healthy diet and regular, vigorous exercise are key to making any long-lasting change in our biorhythms. Add a strong desire to the mix and long-term positive results can ensue.

Natural Resources:

A person needs energy in order to successfully get up early. Cells, tissues, and organs all need to be doing their jobs. They all need to be communicating with each other effectively. Hormones and nutrients need to arrive on time and in the right quantities. Metabolic processes need to be in tune. New supplies of energy need to be manufactured and delivered and waste products need to be removed. All these intricate processes are under the direct control of your nervous system. Chiropractic care helps your nervous system function at peak efficiency. By restoring more normal mobility to your spinal column, chiropractic care directly optimizes activities within your nervous system. As a result, cells, tissues, and organs function more effectively and your body now has the energy it needs to wake up early - healthy, refreshed, and ready to go!

Topic of the Week: How Obesity Impacts Arthritis

You probably know that obesity is a risk factor for many serious health problems, including diabetes and heart disease. But your chiropractor will confirm that extra weight can put excessive stress on your musculoskeletal system. And recent research shows how troublesome obesity can be to arthritis patients.

Biggest Cause of Disability

Arthritis sufferers number 50 million in North America. By 2030, it is estimated 67 million people will have some form of arthritis. The disease is the leading cause of disability in our society. Statistics reveal that obesity is linked to 1 out of every 4 cases of arthritis. It seriously limits the physical activity of sufferers, which only further exacerbates obesity. There are many types of arthritis, but the most common are…

Osteoarthritis (OA)
Also known as degenerative joint disease, osteoarthritis is the most widespread, and results from excessive wear and tear of the joints. It usually affects the large weight-bearing joints of your body, such as the knees, hips and spine. Early signs of osteoarthritis include joint stiffness and increased pain when you’re active.

Rheumatoid Arthritis (RA)
This arthritis has several different features that distinguish it from osteoarthritis. It is an autoimmune disease. Although it involves joint swelling, pain and stiffness comparable to osteoarthritis, rheumatoid arthritis usually affects the smaller joints of the hands and feet. Other symptoms like fatigue, loss of appetite and low grade fever may accompany RA joint pain. Patients usually experience greater disability than those with osteoarthritis.

Psoriatic Arthritis (PA)
While similar to rheumatoid arthritis, psoriatic arthritis differs in some areas. PA is often associated with a skin condition called psoriasis. This arthritis is more commonly associated with the spine or the larger joints of the lower body, and it typically affects only one side of the body. There may be progressive damage to the joints of PA patients.

Gout
Gout is a painful type of arthritis that causes sudden, severe attacks of pain, redness, and inflammation in the joints, especially the big toe. The pain and swelling associated with gout are caused by uric acid crystals that escape out of the blood and are deposited in the joint.

Arthritis & Obesity Research
Being obese puts additional stress on your spine and this can lead to pain. But the extra load on joints and skeletal system is only one part of the problem. Obesity also causes inflammation throughout the body. Osteoarthritis is one of the major causes for joint replacement surgery, and obesity is frequently cited as a contributing factor. A study conducted in Canada on joint replacement surgery showed that 81% of patients undergoing this type of procedure had a body mass index that registered in the obese range. The same research revealed obese patients were three times more likely to have joint replacement surgery than people with normal weight. In a study discussed last February during the annual meeting of the American Academy of Orthopedic Surgeons, research showed patients who were considered morbidly obese – a BMI index of 40+ – had exceptionally high rates of complications after having knee or hip replacement surgery, including respiratory problems, bacterial infections, and cardiac arrhythmias. Other studies show the same class of patients are more likely to be readmitted to hospital because of post-surgical complications. Related research indicates that even a 10-pound reduction in body weight can slash the risk of knee osteoarthritis in obese patients.
The connection between obesity and its impact on osteoarthritis is well established. More recently there has been increased investigation on how obesity affects rheumatoid arthritis. Because it increases inflammation throughout the body, obesity worsens RA. Inflammation is linked to an increased risk of cardiovascular disease, which is already more likely to affect rheumatoid arthritis patients. Psoriatic arthritis is also influenced by obesity. A study on obese young adults showed obesity at age 18 increases the chance of getting PA later in life. Again, inflammation seems to be the chief culprit in advancing the risk of psoriatic arthritis.

Prevention and Lifestyle Changes are Vital
In many of the studies about obesity and arthritis, medical researchers advocate appropriate exercise and healthy diet to either lower the risk of developing arthritis or to improve the quality of life for those who already have the disease.
One of the best things you can do for your musculoskeletal health is to get regular chiropractic adjustments. Proper alignment and movement in the joints of the body can help prevent the damage caused by abnormal wear and tear that can you make you vulnerable to developing some types of arthritis. If you need to lose some weight, ask your chiropractor about creating a diet and exercise program appropriate for you.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright 2011 Wellness Express™

Quote of the Week

“Make yourself indispensable and you’ll be moved up. Act as if you’re indispensable and you’ll be moved out.” - Jules Ormont

Exercise of the Week: Back Extensions on Exercise Ball, Arms to Side

Difficulty: Medium

Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back in a resting, curled position. Hands positioned to side, arms straight and fingers touching floor.

The exercise: use your low back muscles to bring body into a straight-spine position, shoulders back. Keep arms out to side, palms facing forward, and thumbs up. Do not hyperextend low back. Stop when body is straight. Look at floor while keeping neck in a neutral position. Hold for 1-2 counts. Repeat 5-10 repetitions.

Are you or someone that you know going to be walking in this year’s 3 Day Race? If so, Life Wellness Center will be hosting a special seminar on Thursday, May 19th at 6:00pm. Dr. Tom Schmidt (clinic director/chiropractor) will be instructing attendees on training strategies, injury prevention, stretching routines and everyone will be getting a digital foot scan. A light snack will be provided. The cost is free, but a donation to our team of walkers is encouraged, but not required. Please let us know if you plan to attend by either stopping at out Front Desk, calling us at 952-435-5300, or emailing us at info@lifewellnesscenter.net (Attention: 3 Day Walk seminar) by 6:00pm Wednesday, May 18th.

Steppin' Up for a Cure!

During the month of May, Life Wellness Center is helping sponsor a very special team of women (Team 'Steppin' Up for a Cure') who will be walking to help raise money in the fight against breast cancer during the '2011 Twin Cities Susan G. Koman 3 Day for the Cure'. This is a 60 mile walk over the 3 day course with net proceeds invested in breast cancer research and community programs. Everyone that donates, no matter the dollar amount, whether it's $1, $10 or $100, will have their names entered in for a chance at a one hour massage. The more times that you enter, the better your chances of winning. Please submit your donations at our Front Desk.

Topic of the Week: Chiropractic Care after a Car Accident

When it comes to car accidents, paramedics are often the first health care professionals who attend to your needs. Their job is to assess whether you should be rushed to the hospital for immediate medical treatment or deal with any life-threatening injuries right on the scene. Fractures, concussions, lacerations and other potential internal injuries will necessitate your escorted trip to the hospital.
What if the paramedics tell you that you are not injured enough to go to the hospital, but you still don’t feel quite right? Today we look at frequent problems your musculoskeletal system often encounters after a car accident.

Common Injuries
Some people encounter pain and tension right away. For others, the symptoms may get worse over time.
Whether the impact occurs from the front or the rear, your neck is usually the most vulnerable area of your body in any motor vehicle accident. Car collisions involve rapid changes in acceleration and deceleration. Your body is held relatively still by a seat belt, whereas your head and neck are free to move.

This typically results in the neck moving very rapidly through an excessive range of motion, contributing to hyperflexion-hyperextension injuries that can affect soft tissues in the neck, as well as joint capsules and intervertebral discs. Whiplash is the name often associated with car accident neck injuries.
Symptoms from whiplash may include any or all of the following:

• Neck pain and inflammation
• Arm pain, numbness or tingling
• Headaches
• Nausea
• Dizziness

Depending upon the degree of injury, your recommended course of action will differ. To determine what you should do, first consult with your chiropractor. Chiropractors are musculoskeletal specialists. They have the know-how to assess and treat almost any problem related to the nerves, muscles, joints and connective tissues of the spine.

Your chiropractor will conduct a physical assessment of you and determine the best course of action.
In some cases, early mobilization can lead to a much speedier recovery. If instability of the joints and tissues is suspected, your chiropractor may suggest avoiding movement too soon.

Most of the time, you should rest and remain immobile for the first 48-72 hours immediately following an automobile accident. Your body will respond to any injury with an inflammatory reaction. This makes the damaged area both swollen and pain sensitive. Attempted movements during this time will usually cause more pain. Muscles around the injured area tend to spasm – effectively splinting the area and preventing further damage. Muscle spasm can also cause greater compression and/or irritation of the joints, leading to more pain. This pain-spasm-pain cycle should be prevented as much as possible, especially early in the recovery process following a motor vehicle accident.

Cooling the immediate area of injury with ice for 5-10 minutes at a time may help limit the painful effects of inflammation. In addition, resting or lying down during the first few days will ease the postural strain felt around the neck and shoulders, and help promote healing.

After this initial inflammatory stage, a patient is recommended to resume normal movements as soon as possible – within a reasonable range and within the patient’s pain tolerance.

If immobility is prolonged, muscle atrophy and weakness can make recovery and rehabilitation from a whiplash injury more difficult. If movement is not encouraged, muscle spasm can often persist, causing an increased compressive load on the discs and joints of the neck, potentially leading to chronic problems.
Vertebral subluxations in the neck and upper back are commonly found in those who experience car accidents.

Therefore, at any stage of healing and recovery from whiplash-associated injuries, chiropractic adjustments can reduce pain and restore normal function. Car accidents may be a pain in the neck, but chiropractic can help!

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright 2011 Wellness Express™

Exercise of the Week: Back Extensions on Exercise Ball

Difficulty: Low
Lie on ball face down with feet on floor, legs straight. Feet together or apart (feet apart is easier). Back in resting, curled position. Hands positioned on ball for support. The exercise: use low back muscles to bring body into a straight-spine position, shoulders back. Use arms to push (if necessary). Do not hyperextend low back. Stop when body is straight. Look at floor while keeping neck in a neutral position. Hold for 1-2 counts. Repeat 5-10 repetitions.

Quote of the Week

“Have a heart that never hardens, a temper that never tires, a touch that never hurts.” - Charles Dickens

New Beginnings

The time is always right to begin returning to good health. Regardless of whether your issues involve weight, exercise, diet, blood pressure, diabetes, or chronic pain, now is the time to begin taking action on your own behalf.

You are not alone. Literally hundreds of millions of people worldwide have various chronic complaints and illnesses.1,2,3 Some problems are more serious than others, but everyone eventually wants to find a better way to manage their health problems. Eventually everyone wants to actually begin to be healthier and feel better.

Of course, a healthy diet and regular vigorous exercise are the key elements in any process of returning to good health. People know this, but for the most part this knowledge alone does not do any good. The deep truth is that feeling good and actually being healthy takes a lot of effort. It's much easier to pick up dinner from a fast food restaurant than to spend precious time planning and shopping and preparing meals. It's much easier to sit on your couch and watch people on TV trying to lose weight than to actually do the work of losing weight yourself. It's much easier to spend 30 minutes watching the news for the third time that day than to put on your workout clothes and go for a brisk 30-minute walk.

We are all slaves to our habitual ways of thinking and habitual ways of living. Just as in physics, people have inertia. Newton's First Law of Motion states that a body at rest stays at rest and a body in motion stays in motion, unless it is acted upon by an external unbalanced force. We will do the same things we have always done, achieving the same results we have always achieved, unless we make an active choice to engage in new thinking and new activities.

By the way, no one is going to make any lasting changes in their lifestyle - for example, by choosing a healthy diet and daily exercise - merely because someone told them they needed to do it. If you're chronically overweight, your doctor has told you every year that you need to make changes. Every year at your annual physical she tells you to begin regular, vigorous exercise and adopt healthy eating habits. Do any of these admonitions ever make a lasting difference? They don't, not becauses they are bad advice, but because they were not a match for your own world view. Real change, lasting change, has to come from within, from your own personal choice.

Chiropractic Care and Long-Term Health
Achieving long-term health does not imply that you will never get sick. Achieving long-term health does not imply that you will never have a neck or back problem. Achieving long-term health does mean that you will get the most out of what you've got; you will be much healthier than otherwise; and you will feel better about yourself, have more energy, and get more out of life.

Chiropractic care is an essential component of achieving long-term health. Making sure you eat good food, drink plenty of water, and eat several portions of fresh fruits and vegetables each day is a very good place to start. Adding a daily program of 30 minutes of regular, vigorous exercise is the next key piece in achieving good health. Chiropractic care is the important link that brings everything together, enabling your body to make the best use of your nutrition and exercise. Chiropractic care helps ensure that the various parts of your body are working in harmony to achieve your long-term goals in health and wellness.

Topic of the Week: Important Nutrient Information for People Over Age 50

Why do those over the age of 50 need to closely monitor their intake of nutrients? People in this age group are likely candidates for deficiency in numerous nutrients for several key reasons.

• They are more likely to suffer from serious and/or chronic diseases that can impact nutrient levels in the body.
• Their digestive systems become less efficient at absorbing nutrients.
• They use medications and prescription drugs more than other age groups and these substances often deplete nutrients.
• Their aging bodies produce fewer health protecting compounds.

In this issue of Wellness Express™, we look at vitamins and other nutrients that are especially important for people age 50+, however, this issue should not be viewed as an exhaustive list. It would be impossible to describe the role of all required nutrients in a single issue.
Your age, gender and current state of health make major impacts on nutrient levels in your body. Since your chiropractor is familiar with your age and health background, you should discuss with him or her about supplementation and any dietary changes you should make to keep your mind and body in top condition.

B Vitamins
This family of vitamins assists with blood, neurological and cardiovascular function. While they are found in plant sources, B vitamins are usually more abundant in animal sources. In fact, vitamin B12 is only found naturally in meat and dairy products.
Niacin (vitamin B3) is important for blood circulation and appetite regulation. Studies show it may also help boost good HDL cholesterol. Another important development is niacin may reduce brain damage after a stroke by increasing blood vessels.
According to research, up to 25% of older adults fail to consume enough niacin from dietary sources to meet recommended daily requirements. Good supplies of niacin are found in meat, poultry, beans, nuts, asparagus, and leafy, green vegetables.
Riboflavin (vitamin B2) assists in the distribution of iron and plays an important role in metabolism. Like niacin, about a quarter of seniors do not get enough riboflavin. Several studies show this vitamin can help protect vision by reducing the risk of age- related cataracts. Pyridoxine (vitamin B6) helps maintain blood sugar levels and prevent anemia. It is also important for mental health because it helps develop mood controlling neurotransmitters serotonin and dopamine. Over 50% of people aged 60+ are believed to be deficient in this vitamin. Cobalamin (vitamin B12) is important for neurological function, but it is often poorly absorbed in older people. Depression, memory loss, dementia and balance problems may also emerge because of low B12 levels.
A Swedish study on B12 and folate (another B vitamin) showed subjects with low levels of these two nutrients had twice the risk of developing Alzheimer’s disease.

Vitamin C
A powerful antioxidant, vitamin C delivers protection against many serious diseases that are linked to oxidative damage, such as cancer, heart disease and stroke – conditions that more often occur in older adults. As well, vitamin C may offer protection from cataracts. In a review of vitamin C studies, researchers noted adults aged 60 – 96 years had lower plasma levels of vitamin C compared to those under the age of 60. The vitamin can be found in oranges, red peppers, potatoes, bananas, carrots and watermelon.

Vitamin D
Over the last couple of years, the profile of vitamin D has sharply increased in North America. News that populations in Canada and Northern United States may be deeply deficient in this versatile nutrient has been widely published. As well as being important for bone health, vitamin D in sufficient dosages may protect against many serious diseases like cancer, multiple sclerosis and diabetes.
Researchers at the University of California discovered that consuming 1,000 international units (UI) of vitamin D daily slashes the risk of colon cancer up to 50%.
Unfortunately, vitamin D is not widely found in our food chain and older adults are less able to synthesize vitamin D from sun exposure. Ask your chiropractor if you should supplement with this vitamin.

Calcium
Since older adults are more likely to develop osteoporosis and experience decreases in bone density, they need to get sufficient amounts of the bone supporting mineral calcium. It can be found in dairy products, tofu, salmon, and sardines.

Magnesium
Like calcium, the mineral magnesium helps maintain good musculoskeletal health, but provides a wide number of other health benefits. Older adults may have trouble absorbing sufficient amounts of magnesium. Adjust your diet to include plenty of magnesium rich foods like halibut, almonds, bananas, spinach and soybeans.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright 2011 Wellness Express™

Quote of the Week

“Our life is frittered away by detail… Simplify, simplify.” - Henry David Thoreau

Exercise of the Week: Abdominal Bridge on Exercise Ball

Difficulty: Easy to Medium

Start on knees, body straight, both hands resting on ball. Place both forearms on the ball, hands together, so forearms make V shape. Then, extend one leg straight back, resting toes. Do the same with other leg. Ensure entire body is in a strong, straight line, engaging the abdominal muscles. Hold for 10-20 seconds. Rest. Repeat 2-4 times.

'Running' by Dr. Ridge

Running is hard! Per minute of exercise it burns more calories than cycling or swimming,and it can seem even harder if you haven't done it in over six months- or six years. I had a very athletic friend who would get very frustrated because he could only run 3 blocks before he had to walk. I couldn't figure out why he couldn't run farther given his overall fitness level. Then we went running together. He took off so fast I didn't bother trying to keep up with him. That was the "ahah" moment. Even though your lungs may be fresh remember to start slowly and that will help you to maintain your pace through your warm up and well into your workout. This will also help you injuries such as shin splints and plantar fasciitis.


Dr Ridge is a chiropractor at Life Wellness Center in Lakeville, MN. She has completed 7 full marathons and 2 Ironman triathlons.

Quote of the Week

“In times like these it helps to recall there have always been times like these.” – Paul Harvey

Exercise of the Week: Abdominal Roll-Out from Kneeling Position

Difficulty: Medium to High Start on knees, body straight, hands resting on ball. Keeping arms straight, roll forward until you feel a moderate abdominal strain with minimal strain in lower back. Keep torso strong and in a straight position as you roll forward. Hold for 1-2 counts in outstretched position, then roll back to start position. Repeat 4-10 times.

Topic of the Week: How the Kinetic Chain Can Affect Your Health

When you were a kid, did you ever hear this song…? The ankle bone’s connected to the… leg bone; and The leg bone’s connected to the… knee bone; and The knee bone’s connected to the…” and so on? Whoever got us hooked on that catchy little tune must have had some knowledge concerning the importance of alignment! Chiropractors know how every bone, muscle and nerve are related to each other in the human body. In addition to the direct connections, chiropractors take this song even one step further when considering the indirect connections. How does that make any sense? Your chiropractor knows about a virtual system of connections in the musculoskeletal system called the kinetic chain. The word kinetic suggests movement. This chain of connections is related more to the functional relationship between moving parts than it is to their actual physical connections. According to this model, two parts do not need to be in direct contact with each other to be directly related. As a result, you could be experiencing pain or symptoms in your neck and shoulders, when the cause of the problem may be in your hips or knees! Luckily for you, it is not important for you to know how it works, just that it does work. Your chiropractor will take care of the rest. For example, those headaches that you have been experiencing lately may be directly related to misalignment of the bones in your upper neck. This could be causing extra pressure on the suboccipital nerves, which supply the human scalp with sensory innervation. If this is true, a few quick adjustments in the right place and you will probably be good as new. However, what if the misalignment in your neck is caused by pelvic misalignment? According to the kinetic chain theory, this is entirely possible. And, unless this misalignment is also corrected, it is likely just a matter of time before the stress of pelvic alignment and the kinetic chain effects leading up to your head and neck will lead to further misalignment, nerve irritation and pain. Why is the kinetic chain so important? In a standing position, the body is a slave to the force of gravity with the musculoskeletal system functioning to keep the body vertical, balanced and mobile. If something happens that directly affects this vertical alignment, the body will quickly make the necessary adjustments to re balance and carry on. If the changes are required only for a relatively short period of time, there are usually no ill-effects. A good example of this would be the effects from a stubbed toe. The pain may cause you to lift up your foot, hop around, or even limp for a short while. The body compensates for the area of injury, with the healthier parts compensating for the weaker or more painful ones. Usually the pain subsides quickly, the body returns to normal, and no long-term effects are felt. But what happens if the pain is more intense or prolonged? A more serious injury may cause you to limp for a longer period, with most of your weight supported by only one side of the body. More significant changes must be made in your musculoskeletal system to accommodate for this. If this is required over a long period of time, the pattern of nerve and muscle activation may begin to become hard-wired. Every part of the body linked kinetically to this compensation pattern will experience these changes. Since this is unnatural, the alterations of muscle tone and nerve activation can begin to produce abnormal stress and strain, resulting in pain and discomfort that may lead to a chronic problem. What should you do? Trust your chiropractor. Chiropractors are well educated in any bodily function (and dysfunction) related to the kinetic chain. Before treating you, your chiropractor will assess all areas that may be related to your current symptoms, and will be sure to include these areas in your treatment plan. If you notice your chiropractor working on an area of your body that is not directly connected to the location of your most recent problem, ask if it is because of the kinetic chain - and watch how impressed your chiropractor will be with your newfound knowledge! Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright 2011 Wellness Express™

Quote of the Week

“I have this theory that chocolate slows down the aging process. It may not be true, but do I dare take the chance?” - Anonymous

Exercise of the Week: Balance Single Leg in Table Top Reverse - Bridge Position

Difficulty: High Walk out to a table top position. Bring arms out to sides, and feet close together. Extend one leg straight out, keeping the thighs parallel. Hold position for 5-10 counts. Switch sides. Repeat 3-4 times per side.

Topic of the Week: Can Chocolate Be Good for Your Health?

Easter is just around the corner and merchants have stocked their shelves with plenty of chocolate Easter bunnies and eggs to keep chocoholics everywhere satisfied during this seasonal event. What you may not know are the potential health benefits chocolate can deliver. But before you drop a couple of extra chocolate bunnies into your shopping cart, you need to know the type of chocolate you eat makes all the difference. Choose Your Chocolate Carefully Of the chocolate available, the kind that provides the biggest therapeutic benefit is dark chocolate. The helpful compounds in chocolate are polyphenols and flavanols - antioxidants that protect the body from damage. In fact, cocoa beans contain higher concentrations of antioxidants than many fruits. Choose dark chocolate with a minimum of 70% cocoa solids to get the most health benefits. With more cocoa solids than milk chocolate, dark chocolate is also often lower in calories, fat and sugar than its sweeter cousin. High Blood Pressure (Hypertension) For people with hypertension, eating dark chocolate can reduce blood pressure. A number of studies support this theory. Research published in the Journal of the American Medical Association revealed eating dark chocolate (approximate 30 calories daily) was linked to blood pressure reductions - and without causing weight gain! The polyphenols seem to have the magic effect on blood pressure. In a study contrasting dark chocolate versus white chocolate (which had no polyphenols) hypertension patients who consumed dark chocolate daily for 18 weeks saw a -2.9 (1.6) mm Hg reduction in systolic blood pressure and a -1.9 (1.0) mm Hg decrease in diastolic. The patients who ate white chocolate saw no change in their blood pressure levels. While the blood pressure reductions seem modest, even small declines dramatically cut hypertension health risks. According to researchers, a blood pressure reduction of 3-mm Hg could slash the risk of fatal strokes by 8%. Another interesting fact is chocolate does not impact blood pressure in normal range. Cholesterol In research released in February of this year, scientists found that chocolate can raise the body’s levels of HDL cholesterol (good cholesterol) and lower LDL (bad cholesterol). Scientists remarked that the polyphenols spur the production of specific proteins. These proteins are abundantly found in HDL cholesterol. At the same time, the polyphenols appear to multiply the development of LDL receptors, which then lower the amount of LDL cholesterol. Stroke A 2011 review of stroke studies showed that consumption of chocolate may cut the mortality risk of stroke. One study mentioned in the review showed 45,000 people who consumed a serving of chocolate weekly were 22% less likely to die from a stroke than people who did not consume it. A review of a second study revealed 1200 people who ate 50 grams of chocolate a week were 46% less likely to die from a stroke compared to non-chocolate eaters. Also, in research conducted by Johns Hopkins University, medical researchers found an ingredient in dark chocolate may protect the brain from stroke damage. The amazing substance is called epicatechin. In mice experiments, scientists discovered the rodents who ingested epicatechin before an induced stroke had considerably less brain damage. More human research is needed to determine how much of this substance people would need to consume to obtain the protective advantages. Other Cardiovascular Benefits Last year, researchers at University California San Francisco found high levels of cocoa flavanols enhance the circulation of angiogenic cells, which are important for repairing vascular damage and maintaining blood vessel health. It was also noted that the blood sugar levels remained stable among the study participants, which may make it beneficial for diabetics. A 2010 Swedish study showed middle aged and elderly women who consumed one to two servings of milk chocolate weekly were 32% less likely to suffer heart failure. However, you should be aware milk chocolate sold in Sweden has nearly double the amount of cocoa solids than North American products. Is Chocolate A Stress-Buster? The answer is “Yes,” according to a study published in the Journal of Proteome Research. Participants who rated as emotionally stressed ate an ounce and a half of dark chocolate daily for two weeks. Researchers noted the chocolate influenced the metabolism and subsequently lowered the amount of stress hormones in the participants. Before You Take a Bite Chocolate can be high in sugar, fat and calories, so eating in moderation is vital. If you have health conditions such as diabetes, consult your chiropractor to make sure it is safe for you to consume chocolate. Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright 2011 Wellness Express™

Topic of the Week: Hot Topics in Chiropractic Research

Hot Topic #1:Chiropractic for Creativity?

Most of us will schedule an appointment with our trusted chiropractic physician when we are feeling aches and pains in our backs or necks. But did you know that a chiropractic adjustment might be just what you need to take your creativity to the next level? Researchers in Australia have discovered a trend that suggests this could be so. Ten subjects were recruited for a study; their ages ranged from 10 to 62. Nine out of ten were currently involved in a real-world task that included some form of creative thinking. Seven of the subjects were also experiencing some musculoskeletal symptoms, and three people reported some stress or stress-related symptoms at the time of the study. All subjects were tested before and after chiropractic treatments using the alternate uses test – a tool used to measure divergent thinking, a component of creative thinking.

Results: Six out of the ten subjects experienced improvements in their performance on the alternate uses test. Responses from post adjustment interviews showed that a majority of those studied experienced renewed energy for a creative project, plus a tendency to implement a new direction for a real-world creative task. Feeling stuck in your life? A chiropractic adjustment might give you a needed nudge in the right direction!

Hot Topic #2: Better, Better…Personal Best! Is it just coincidence? Or, does improved alignment contribute toincreased performance? According to one elite athlete, his chiropractic experience was undeniably positive, and the results speak for themselves! A 50-year old male race walker presented for chiropractic care while preparing for a world-class event. Prior to chiropractic intervention, this athlete held several state and national records in this endurance sport for various distances – including the 10 km national record and the 15 km state record. Treatments for this patient included chiropractic adjustments to his spine to correct for any identified areas of subluxation, and also adjustments to his legs to improve mobility and alignment of his tibiofemoral joints.

Results: Four days after one particular chiropractic session, he recorded his personal best (PB) in the 15 km distance (better than the current state record, established by him one year previously)! Two more treatments were administered during the month prior to the World Masters event, and two more PB times were recorded – this time in the 5 km and 10 km distance events! This report suggests that chiropractic can be used for more than just aches and pains. If you are a competitive athlete, perhaps your best training partner is your chiropractor!

Hot Topic #3: How Much Chiropractic Is Enough for Low Back Pain? This is a common question from patients experiencing chronic, debilitating back pain. In this recent study (2011), researchers are offering one suggestion. Sixty patients experiencing chronic, non-specific low back pain were randomized into three groups for the purposes of this study. Group one received 12 faux adjustments over a period of one month. This meant that they believed they were receiving the actual treatment, but in actuality only received a pretend adjustment during their session. Group two received 12 treatments, including actual chiropractic adjustments, over the same one month period as group one. Group three received the same treatment schedule as group two, PLUS regular maintenance adjustments every two weeks for nine months after the initial one month intensive treatment schedule.

Results: Groups two and three experienced significantly lower pain and disability scores than the faux group at the end of the first month, but only the third group maintained these improvements compared to the other two groups when re-assessed after 10 months.

Conclusion: Just as regular exercise helps to keep your cardiovascular system healthy, chiropractic care helps to keep your spine pain free and healthy.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright 2011 Wellness Express™

Quote of the Week

"Chiropractic makes me feel a few inches taller each time I come out." - Christie Brinkley

Exercise of the Week: Walk Out to Table Top (Reverse Bridge)

Difficulty: Medium Sit on ball, legs parallel, feet on the floor. Keeping feet in line, slowly walk out to a table top position. Hold for 1-2 counts, then walk back to a sitting position. Back should be rounded while making transition move. Repeat 5-10 times.

Diva Night II - Vendor Spotlight of the Day (Thursday): Life Wellness Center

Not technically a "vendor", but how can we forget our Massage Therapists who are going to be there at Diva Night this Friday, giving chair massages to all of those lucky ladies? We will be having our four awesome Massage Therapists; Sarah J., Ashlie T., And...y K. and Jeff G. all rubbing, kneading and pounding out all of those stressed muscles from the "divas" that night. So be sure to stop by and get a free chair massage. Life Wellness Center Massage Rates; •30 minute massage = $45 (plus tax) •60 minute massage = $65 (plus tax) •90 minute massage = $90 (plus tax) Please call our Front Desk for available times and dates: 952-435-5300.

Diva Night II - Vendor Spotlight of the Day (Wednesday): Puravida Fitness (Erik Peacock)

Date: Saturday, March 20th, 2010 at 10:30 AM Location: Puravida Fitness, Lakeville, MN Contact: Erik Peacock, Puravida Fitness, LLC Phone: 952-220-2448 http://www.pushupsforcharity.com/category/united-states/minnesota/

Diva Night II - Vendor Spotlight of the Day (Tuesday)

Diva Night II - Vendor Spotlight of the Day (Tuesday): Replica Designer Purses and Accessories with Vogue Venue (Kelly Babler)

Diva Night II - Vendor Spotlight of the Day (Monday): Dust Bunny's Cleaning (Karla Schulz)

Dust Bunny's Cleaning List: Kitchen •Clean kitchen counters •Clean and disinfect sink •Load dishwasher •Spot clean outside of kitchen cabinets •Clean top and front of stove •Clean inside and outside of microwave •Wipe off top of refrigerator and handles on door •Clean outside of appliances •Hand wash floors Bathrooms •Clean and disinfect bathroom sink and counter •Clean and disinfect tub and tub walls •Clean and disinfect shower and shower walls •Clean and disinfect inside and outside of toilets •Clean and shine faucets •Clean soap dishes, toothbrush holders •Clean vanity and perfume trays •Hand Wash and disinfect floors •Clean mirrors All Rooms •Change linens (optional) and make beds •Dust your home for cobwebs •Dust sills, ledges and wall hangings •Vacuum all carpet (we move light items/furniture) •Vacuum stairs •Vacuum under bed (optional) •Clean tops of all glass furniture •Dust all furniture •Clean fronts, top and sides of televisions •Dust picture frames & knick-knacks on shelves •Empty all trash: bathrooms, kitchen, bedrooms Windows •Clean entry window and one set of patio door windows •Clean window over kitchen sink Special requests include •Wash dishes •Wash baseboards and interior doors •Vacuuming of all furniture •Laundry / Change Bed Linens •Washing walls •Cleaning inside of refrigerator •Cleaning the inside of oven •Dusting blinds

Newsletter: Ups and Downs

Is it possible that ups and downs with respect to our health and well-being are yet another reflection of the ebb and flow of all things? Aren't ups and downs part of the natural process of life? If ups and downs are natural, should you really be concerned with the downs? Isn't disease merely the normal flip side to health? If you have a stretch of bad health, isn't that merely the luck of the draw, part of the price you pay for being alive? And if you can wait out the bad periods and expect that they'll eventually swing around to a period of feeling good, why should you exert yourself and spend time, money, and energy exercising and eating "healthy" if it's all going to even out anyway?

The answers to these deep questions have profound implications for everyone. First, there are no "right" answers. How you conduct your life is a personal choice. But in fact many people do not make active choices. They exist in a default state, floating along on the current of any random convenient stream. "Whatever" is the slogan and catch-phrase of these persons.

Such individuals fail to recognize that we live in an entropy-seeking universe. Breakdown, disorder, and decay are the tendencies of all things. Our health is no exception. If you do not proactively take steps to combat the inexorable progression to disorganization, your body will gradually fall apart. Literally.

Understanding that the patterns of life are cyclical does not imply that you should just lie down and take it. The fact that downward trends are inevitable does not imply that doing good things for your health and well-being are useless and a waste of resources. In fact, taking action on your own behalf makes the highs of the cycles higher and simultaneously decreases the depths of the lows.1,2

The result of such action is specific improvement of your health over time. Yes, improving your health takes effort. In this space-time continuum unless effort is exerted to maintain the organization of matter, disorganization will rapidly follow. Muscles don't stay hard and strong on their own. Without proper training, heart and lung efficiency and strength deteriorate over time.3 With a careless diet, digestive organs become sluggish and function poorly. And so on down the entire list of physiologic components and functions.

So, yes, it's a random universe. Stuff happens, so why not sit back and "go with the flow". Quality of life is the criterion. How much quality our lives have is based on our personal contribution. Our personal effort. Our personal commitment to healthier lives for ourselves and our families. And that requires effort.

How Chiropractic Care Helps
Trying to be healthy and well while having spinal misalignments and nerve interference is like trying to run a quarter-mile with a 100-pound weight on your back. You're struggling to make the effort, but your resources are being drained by the effects of extraneous forces.

Spinal misalignments create unnecessary forces and pressures on spinal muscles and ligaments. These soft tissues become irritated and inflamed. The inflammation causes pain and interferes with the free flow of nerve impulses between your body and your brain. These conditions can even lead to diseases affecting your digestive system, endocrine system, and cardiopulmonary system.

Chiropractic care is designed to correct spinal misalignments and remove nerve interference. The results include musculoskeletal balance, a free flow of information between your brain and your body, and an overall improvement in health and well-being.

Diva Night II - Vendor Spotlight of the Day for Friday: Foot Levelers, Inc. (Carrie Rimstad)

Attenetion ladies, looking for a new pair of shoes for Spring? Carrie can help you out. Introducing Foot Levelers latest in their line of Sandalthotics™. She will be here on Diva Night to scan your feet and assist you in all of your feet-wearing needs. They also have Spinal Pelvic Stabilizers that can fit in your high heels, golf and running shoes. So be sure to stop by her area and get your feet scanned absolutely FREE!

Diva Night II - Vendor Spotlight of the Day: Tastefully Simple (Tami Allen)

Simply Southwest Fish Tacos

Ingredients:
2-3 tsp. Simply Southwest™ Seasoning & Rub
1 lb. white fish fillets, such as cod, tilapia or orange roughy
6 hard corn taco shells
Shredded lettuce
Diced tomatoes
Shredded Cheddar cheese
Vine-Ripened Salsa
Sour cream

Directions
Preheat oven to 350°. Sprinkle Simply Southwest Seasoning & Rub to taste on fish fillets; place fillets on lightly greased baking sheet. Bake for 10-15 minutes or until fish flakes easily. Break fish into bite-size pieces, place in taco shells. Top fish with remaining ingredients. Makes 6 servings.

Visit Tami at: http://www.tastefullysimple.com/

Diva Night II - Vendor Spotlight of the Day: Puravida Fitness (Erik Peacock)

Check out the great specials, events and programs that Erik and his crew have going on over that the #1 Personal Training center south of the Minnesota River!

• www.puravidafitness.com
  
• www.puravidafitness.blogspot.com
  
• http://www.facebook.com/pages/Puravida-Fitness-LLC/94822718190

Diva Night II - Vendor Spotlight of the Day: Mary Kay (Lisa Seccombe)

Peach Satin Hands® Pampering Set
A new twist on a Mary Kay® best-seller! Peach Satin Hands® Pampering Set features a new formula and new peach-scented hand scrub and hand cream. The set comes in a beautiful bag and includes the following:
• Fragrance-Free Satin Hands® ...Hand Softener helps maintain skin’s natural moisture. Use it on hands before washing, or anywhere else skin is dry.
• Peach Satin Hands® Satin Smoothie® Hand Scrub cleanses and exfoliates.
• Peach Satin Hands® Hand Cream provides instant moisturization that lasts up to 24 hours. It lasts even through several hand washings.
Also available in a fragrance-free formula.

http://www.marykay.com/lseccombe/default.aspx

Diva Night II - Vendor Spotlight of the Day: Dust Bunny's Cleaning (Karla Schultz)

She will be offering 3 hours of house cleaning services for the drawing at Diva Night II. Check out her web site: www.dustbunnyscleaning.biz

Diva Night II - Vendor Spotlight of the Day: Lia Sophia (Contact: Amy Bullyan)

Bolted Bracelet - $38.00
http://www.liasophia.com/sites/amybullyan/productcatalogpage=productdetail&sku=101201901&showCrumbs=true

Diva Night II - Vendor Spotlight of the Day: Jockey - Person to Person (Lisa Brainer).

Check out her online catalog by clicking through to here:
http://www.myjockeyp2p.com/sites/lisabrainer/productcatalog/catalog?systemRef=jockey_p2p_spring_2011

Weekly Dose of Wellness (3/6/11 -3/12/11)

March Newsletter: Anxiety - Wide-Ranging Health Effects

Humans appear to be hard-wired for modest levels of anxiety as a fear-arousal warning mechanism. Anxiety may be characterized as uneasiness, fear, worry, and apprehension. Anxiety is a common psychological state in which the basic message is "get away from this situation". The state is usually accompanied by numerous physiologic components including surges of the hormone adrenaline, increased heart rate and elevated blood pressure, and increased blood flow to the major muscle groups as the body prepares for "fight or flight".

These are all normal responses to environmental threats. The overall process is orchestrated by the amygdala and hippocampus, two regions of the brain's limbic system which process memory, emotional response, and spatial navigation. But for many people, if anxiety states become frequent and prolonged by various developmental circumstances in childhood and their teenage years, they may begin to respond to perceived rather than real threats. The anxiety state may persist and even become the default condition for the individual.

Those with chronic anxiety may experience chronic back pain,1,2 chronic muscular tension, fibromyalgia,3 headaches, chest pain, shortness of breath, and heart palpitations. Chronic anxiety may cause a person to anticipate the worst, to have ongoing feelings of dread, to be constantly irritable and tense, and to experience panic attacks. Eventually the person may become worn out from the constant drain on their inner resources and a likely outcome is depression. The person simply cannot take any more stress.

Chronic anxiety has a specific impact on the musculoskeletal system. Persistently elevated levels of adrenaline create ongoing tension in the postural muscles of the lower back and the weight-bearing, antigravity gluteal muscles, pelvic musculature, and hamstrings. The long-term results may include chronic lower back pain, inflammation of the sciatic nerve, and lumbar disc disease. Of course, any of these health problems create more anxiety for the person, establishing a vicious circle of anxiety, pain, more anxiety, and more pain.
Solutions for chronic anxiety usually require multidisciplinary holsitic approaches. Nutrition, for example, is a key factor in restoring a person's homeostatic mechanisms. Significantly reducing one's intake of simple carbohydrates - soda, muffins, cookies, cake, fast food, and even juice - will often have a substantial impact. Making sure to have five servings of fresh fruits and vegetables every day will also provide great benefit.

Chiropractic care can frequently provide considerable assistance to those with chronic anxiety. By normalizing activity within the musculoskeletal system and reducing muscular stress and tension, chiropractic care helps eliminate an unnecessary source of biochemical and physiologic stress.

Holistic Chiropractic Care
Chiropractic care is about much more than bones, joints, muscles, ligaments, and tendons. The focus of chiropractic is on the musculoskeletal system, and yet the benefits of chiropractic care extend far beyond these connective tissue structures.

Chronic musculoskeletal tension results in numerous biochemical changes such as excessive and prolonged build-up of lactic acid, a metabolic end-product of muscular contraction. These metabolites, which are accumulating wastefully and unnecessarily, irritate local nerve endings. Nerve irritation leads to increases in local muscle tension, setting-up a vicious circle of muscle tension, nerve irritation, more muscle tension, and more nerve irritation. Importantly, the irritated nerves send signals to all the other parts of the body, causing increased levels of activity and unnecessary use of precious resources. In these circumstances, the person may become irritable, gets tired more easily, has sleep disturbances, and even may develop various diseases.

Chiropractic care is a powerful healing method that affects many body systems as a result of addressing stresses in the musculoskeletal system.

Diva Night II - Vendor Spotlight of the Day: Willow House.

Ruffled Glass Bowl

See glamour in a new way — soft waves form a ruffle at the top of this simple, handblown glass bowl. We love it with our Prism Glass Ornaments. Coordinates with our Ruffled Glass Pitcher. Hand wash. : 9" diameter x 5" tall; holds 4 cups
Contact: Melissa Evans.
See more of Melissa's Willow House products at: www.melissa.willowhouse.com

Diva Night II - Vendor Spotlight of the Day: The Pampered Chef

The Pampered Chef® Make It Fresh, Make It Healthy - $14.75 The Pampered Chef® Make It Fresh, Make It Healthy!You don't have to sacrifice flavor or style to eat healthy. Our Test Kitchens developed 57 fresh and healthy recipes for little dishes, main dishes and even desserts! Spiral bound. English only.

Nicole from The Pampered Chef wants everyone to know; "Anyone who wants to place an order, but may not be able to attend, can click on the Pamper Chef link on the Diva Night II website. Once on the Pampered Chef web site click “Shop Online” , click “Invited to a show” and enter as a show hostess name as “Diva (First Name) Night(Last Name)” and place their order. They will receive a 10% discount!

http://www.pamperedchef.biz/tkateskitchen?page=products-detail&categoryId=22&productId=33222&itemId=2453

FULL/PART TIME PHYSICAL THERAPIST – MINNEAPOLIS/LAKEVILLE MINNESOTA
Contact us at Karen@lifewellnesscenter.net

Exercise of the Week: Hip Thrust, Straight Legs (more difficult arm position)

Start on your back with both feet on the ball, legs straight. Elbows rest on the floor, hands on the abdomen/hips. Pushing down into the ball with both feet, lift your hips toward the ceiling. Stop when body is straight. Hold for 2 counts. Return to star...ting position. Repeat 10-15 times.

More likely than not, you have not heard much about vitamin K. In fact, you may have never heard of it at all. It certainly does not have the high profile of other vitamins. But as more research has been devoted to this nutrient, vitamin K has become a rising star over the last five years.
Your chiropractor will tell you that vitamin K plays an important role in both blood and bone health. Vitamin K assists blood clotting (coagulation). When a blood vessel is damaged, the blood forms clots to prevent blood loss and promote healing. Vitamin K helps develop proteins vital for proper blood clotting. It also assists the protein known as osteocalcin, which is crucial in promoting healthy bone growth, repairing bone fractures and helping prevent osteoporosis.
Vitamin K is actually made up of several similar substances. Perhaps the most important are vitamin K1 (phylloquinone) found primarily in green, leafy vegetables and vitamin K2 (menaquinone), which is mostly found in meat and fermented soy, cheese and curds.

Are You Getting Enough Vitamin K?
How much vitamin K should you get daily? The recommended daily intake is:

• Adult men: 80 micrograms

• Adult women: 65 micrograms

• Children aged 7-10: 30 micrograms

• Infants: 10 micrograms

To get adequate amounts of vitamin K from your diet, you should choose spinach, broccoli, cabbage, lettuce, kale and citrus fruits. Milk and eggs are also a good source of this vitamin.
Scientific study indicates that vitamin K is a hardy nutrient, which keeps most of its nutritional value even when heated. When you cook with oil, opt for canola, soybean or olive - all are rich in vitamin K.

What the Research Reveals Bone Fractures
Consuming an adequate amount of vitamin K is essential in helping prevent bone fractures. In a review of vitamin K studies that appeared in the Archives of Internal Medicine, researchers showed evidence that indicates hip fractures were reduced by 77% and vertebral fractures were reduced by 60% for people using vitamin K supplements.
In a seven-year study on elderly men and women, participants who consumed the highest dietary amounts of vitamin K had a 65% lower risk of hip fracture than those who consumed lower amounts of the vitamin.
Another study evaluated several hundred postmenopausal women. One group received 5mg of vitamin K1 daily while a second group received a placebo over a two year period. The vitamin K group had fewer bone fractures as well as a lower incidence of cancer.

Cancer
The scientific community is increasingly interested in vitamin K’s impact on some forms of cancer. In a study released last year, researchers at the Mayo Clinic in Minnesota discovered that people who consume higher dietary levels of vitamin K had a 45% lower risk of Non-Hodgkin lymphoma, a cancer of the lymphatic system involving tumors that develop in a specific type of white blood cell. The authors of the study believe vitamin K may block inflammatory cytokines, which are chemicals released from immune system cells and are involved in the growth of this type of cancer.
A promising development is the use of vitamin K in the treatment of cancer of the liver. Patients are often prescribed the anti-cancer drug sorafenib. However, the medication can result in debilitating side effects, including weight loss, extreme fatigue and painful foot sores. Even though it can prolong life, the drug’s side effects can be so severe that some patients have to quit taking the medication. But researchers at Thomas Jefferson University found that by combining sorafenib with vitamin K, physicians were able to reduce the dosage of sorafenib by 50% without losing any of its anti-cancer potency. With this reduction in the dosage, patients were better able to tolerate the medication.

Insulin Resistance
Vitamin K and diabetes is also on the radar among medical researchers. The Jean Mayer Human Nutrition Research Center conducted a study on insulin resistance – a condition that causes the body to stop using insulin properly (this problem often develops into diabetes). When researchers gave the test group multivitamins containing 500 micrograms of vitamin K, men in the group saw a slower progression of insulin resistance compared to the control group.

Other Important Health Benefits
Although not classified as a true antioxidant, vitamin K appears to protect cells from oxidative harm. The vitamin may lower the development of pro-inflammatory substances in the body and it appears to help create sphingolipids, a type of fat important to the brain and nervous system.

Get the Right Advice on Vitamin K
Do not use vitamin K supplements without first consulting a qualified healthcare professional, such as your chiropractor. If you take blood thinner medications, you may need to closely monitor your vitamin K intake both from diet and supplements. Large fluctuations in your levels of this vitamin can be dangerous. Discuss medication and vitamin K with your physician or pharmacist.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright 2011 Wellness Express™

Diva Night II link

Click the link below to view the official registration page.

Diva Night http://ping.fm/bYss3

Diva Night II: Come and be pampered like a Diva!

Back by popular demand... 'Diva Night'!!! Life Wellness Center has heard your begging, pleads, requests and threats, and has agreed to throw yet another Diva Night. This time, even BIGGER and BETTER than our first one. MORE vendors, MORE space, MORE....EVERYTHING!!! Although it will be a challenge, we are committed to topping our last Diva Night.
This event is FREE, but we strongly suggest a donation of a non-perishable ite...m, money or gift cards of any value. All of which will be going to The Lewis House - a division of The 360 Communities organization of Dakota County, helping women and children in abusive relationships in need.
So tell all of your female friends (sorry guys, this one is for the ladies). Join us for a night of FREE food, wine, chair massages and more! We will also be having drawings for special gifts. Prizes and vendors are continually being added, so stay connected with us to see what we add to the list.
You can also stay connected with us on our Facebook fan page and our Blog site.
Any questions, feel free to post on this event page or contact Karen at 952-435-5300 or at karen@lifewellnesscenter.net.