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.

Follow our blog: http://ping.fm/xRblM

Topic of the Week: Chiropractic - Effective Beyond Just Pain Relief

If you do an internet search on the prevalence of back pain in North America, you will discover an alarming statistic: approximately 80-85% of the population experience at least one episode of disabling back pain in their lives. Most of these people report disturbances in their daily lives for a week or longer, and the vast majority of back pain sufferers say their back pain is a recurring problem.

Where do people go to find relief?
Many people go to their doctor to find help. Out of all patient visits to medical physicians’ offices, musculoskeletal disorders are the most common resulting diagnoses. If you are looking for long term relief, you will not find it in the MD’s office. The best most medical doctors can do is to offer you an explanation for the cause of your symptoms, and perhaps prescribe medication to reduce the inflammation and pain; however, these often only provide temporary relief. The other option is for your MD to refer you to someone who specializes in the treatment of back pain. But who provides the best results?

Better options for back pain
There are many health care providers who offer assistance for patients with back pain. Orthopedic surgeons, chiropractors, physiotherapists, massage therapists and acupuncturists are the most popular. But how does one decide which of these is best?
When faced with any health challenge, most of us either seek treatments that are more effective (i.e. get us better faster), or accomplish the same thing for less money and fewer risks. Considering these factors, it is no surprise that chiropractic is used so often. Chiropractic is an effective treatment. Chiropractic spinal manipulation is listed consistently in many publications and journals as an effective tool for back pain, especially when compared to sham adjustments (procedures used to give the patient the impression that an adjustment has been delivered when it actually was not), or therapies that have already been proven ineffective. In addition, it has also been shown to be a relatively safe option for those seeking for treatments that carry fewer side effects.

What about the cost?

Given the economic burden of the back pain epidemic, the costs associated with patient care are a significant consideration. North Americans spend approximately $50 billion on treatments for back pain annually.

One recent study compared the cost of chiropractic, general medicine, or osteopathy when used as a first option for back pain sufferers. What the researchers found was that consultation with chiropractic doctors resulted in an outcome that was at least as beneficial as the other options (i.e. MD or DO), but cost 20-40% less. This shows the use of chiropractic for back pain can offer a greater value than the other options, and is a lesser economic burden on our health care system.

What are the patients saying?
Choosing a healthcare provider who will help take good care of your body is a very important consideration. Before making this decision, we often seek the opinion of others. In his book Stumbling on Happiness, Daniel Gilbert reviews the available research on the topic, and he suggests that one of the most influential and consistent factors determining whether someone will be happy with a decision is to find out what others are saying after they made the same decision. Choosing the best option for your back care is no different. Thankfully, experts on consumer trends have already done this research for us. They surveyed over 14,000 individuals who experienced back pain in the previous year (and did not receive surgery). The results showed that out of five of the most popular therapists to consult for back pain (family physician or specialist, chiropractor, physical therapist and acupuncturist), chiropractors most often received the highest rating of satisfaction (completely or very satisfied) than all other professionals in the group. In general, therapists using manual techniques consistently achieved the highest ratings overall.

Chiropractic is the best choice for back pain!
When all these different criteria are taken together (therapeutic effectiveness, cost-effectiveness, and patient satisfaction), chiropractic for back pain sufferers stands out as the treatment of choice. It is as effective, if not better, than any other treatments for acute and chronic back pain. It costs less than other studied treatments for the same condition and more patients report being highly satisfied with the care they receive from their chiropractor than all other treatment options studied.

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: http://ping.fm/c0TbM

Quote of the Week: “You can’t depend on your eyes when your imagination is out of focus.” - Mark Twain

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

Start on your back with both feet on the ball, legs straight. Arms rest on the floor, straight out from the shoulders, palms up. 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... starting position. Repeat 10-15 times.

http://ping.fm/rAP0A?v=10150100610146947&oid=188942960482&comments

In case you don't receive our bi-weekly newsletter, this week's topic is: 'Above-Down, Inside-Out': http://ping.fm/gmvje

Wellness Workshop tonight w/ Dr. Shannon at 6:30pm. Learn how to take better care of yourself and your family. Learn simple Trigger Point Therapy to use at home (so bring a partner), and finally we will be serving dinner. And it's all FREE! If you are interested, give us a call at 952-435-5300 before 4:00pm today.

Quote of the Week: “Inside myself is a place where I live alone and that’s where you renew your springs that never dry up.” -Pearl S. Buck

Are you as tired of winter as we are? Then come and help us welcome in Spring! Monday, March 22 is the offical 2nd day of Spring and we are excited to celebrate! In doing so, every patient that comes in on this day will have their name entered in for a drawing for a FREE one hour massage! Bring your family members in that day as well to increase your odds of winning. The staff of LWC will be dressed in their Spring fashion and we may even have a few goodies on-hand too. Call today to schedule your appointment(s): 952-435-5300

Topic of the Week: Does Male Menopause Really Exist?

Can middle age men suffer something comparable to female menopause? Some medical experts believe so. But the debate still continues as to what exactly constitutes the definition of andropause – the male version of menopause. The term andropause is not recognized by several prominent medical associations. Many medical doctors say andropause is actually late-onset hypogonadism, which is a deficiency of the hormone testosterone in older men.

When she goes through menopause, a woman’s reproductive system shuts down and she experiences a dramatic drop in hormones. Men do not have a major dip in their hormones and their reproductive system never completely stops functioning. After the age of 30, men’s testosterone levels drop about 10% per decade. Low amounts of testosterone can lead to health problems. For example, your chiropractor will confirm low testosterone can leave men at a greater risk for osteoporosis.

What Are the Symptoms?
Men with low testosterone may complain about depression, low energy, poor concentration and memory problems. It is usually accompanied by sexual issues, including erectile dysfunction and low libido. Men who are most likely to develop andropause have the following risk factors:

• Smoking

• Alcohol use

• Drug use (prescription & non prescription)

• High blood pressure

• Lack of exercise

• Poor diet

• Psychological issues

Mysteries of Andropause
Puzzling factors remain about andropause. Why do some men develop symptoms and other do not? And why do some men have symptoms but have normal levels of testosterone. Hormonal health is a complex science. Deficiency and imbalances in hormones may affect one person differently from another. Health specialists may have different criteria as to what qualifies as low testosterone levels. The symptoms can also be connected to other health conditions. For example, low mood, lack of energy and sexual problems can be caused by depression. Various medications and some diseases can serve up the same symptoms. Changes to our environment, diet and lifestyle play vital roles in hormonal health. The obesity epidemic throughout much of the Western world impacts testosterone. Fat in the abdominal area is biologically active, which increase levels of the hormone estrogen. This can lower men’s testosterone levels and throw hormones out of balance.
Researchers also point to increased exposure to toxins in our environment. Pesticides and growth drugs in our food supply contain chemicals that mimic estrogen. Industrial chemicals and materials may also be rich in xenoestrogens.

Diagnosis
If you have symptoms of low testosterone, consult your physician. Because other health conditions can have similar symptoms, your doctor may request some medical tests. This usually includes a blood analysis to determine your testosterone levels.

Treatment
If you are diagnosed with this condition, your physician may recommend boosting testosterone with a topical gel, skin patch, injections or tablets. Unfortunately, not all men who receive testosterone treatment see benefits.
For many years, doctors were concerned that testosterone treatment might increase the risk of prostate cancer.
Recent research indicates there is little evidence to support this theory. Aside from medications, science reveals that regular exercise and proper diet can help improve some of the problems associated with andropause.
Cardiovascular exercise helps your body keep hormones balanced. In one study, men who did 45 minutes of cardiovascular exercise 5 days a week saw a healthy boost to their free testosterone levels. Weight training is also often recommended as it helps develop muscle mass, which may shrink from low testosterone. Follow a healthy diet with appropriate amounts of fats, carbohydrates and protein. Some fitness experts believe you should consume more fat and protein than carbs for enhanced testosterone production. However, this theory is still controversial. Research published last year by the European Journal of Applied Physiology showed that subjects who participate in regular weight training while on a low-carb diet actually saw a considerable decrease in testosterone production. When the body uses fat as energy, it also increases the production of cortisol. This hormone boosts the development of abdominal fat, which in turn suppresses testosterone production.

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

“Inside myself is a place where I live alone and that’s where you renew your springs that never dry up.” -Pearl S. Buck

Exercise of the Week: Lateral Glide in a Reverse Bridge Position

Start: Lie on your back on the ball in the Reverse Bridge position as shown. Arms are straight out to the side, palms up

Exercise: Keeping your body as still as possible, shuffle your feet over to one side, until one shoulder comes off the ball. Stabilize in this position... for 1-2 counts, then shuffle back to the starting position. Pause, then shuffle your feet over to the other side & hold. Repeat 6-12 times per side, alternating.

SPRING FEVER!

Are you as tired of winter as we are? Then come and help us welcome in Spring! Monday, March 22 is the offical 2nd day of Spring and we are excited to celebrate! In doing so, every patient that comes in on this day will have their name entered in for a drawing for a FREE one hour massage! Bring your family members in that day as well to increase your odds of winning. The staff of LWC will be dressed in their Spring fashion and we may even have a few goodies on-hand too. Call today to schedule your appointment(s): 952-435-5300.

Weekly Dose of Wellness (2/13/11 - 2/19/11)

Happy Valentine's Day from the staff at Life Wellness Center. All patients who come in today are automatically put into a drawing for a FREE 1 hour massage! Good luck!

Quote of the Week: "The needle of our conscience is as good a compass as any." ~ Ruth Wolff

Quote of the Week

"The needle of our conscience is as good a compass as any." ~Ruth Wolff

Exercise of the Week: Obilque Twist in a Reverse Bridge Position.

Start: Lie on your back on a ball in a Reverse Bridge position as shown in the image. Hands are directly over the chest, palms together, arms straight.

Exercise: Twist the upper body to one side so that arms finish parallel to the floor and your upper body is resting on ...one shoulder. Try to keep your hips as stable as possible. Pause, then repeat to starting position. Repeat 8-10 times each side, alternating with each repetition.

Topic of the Week: How to Avoid Lifting Injuries to Your Back

How dangerous is lifting for your lower back?
Low back pain accounts for the majority of work-related visits to the medical doctor. In fact, up to 31 million Americans experience lower back pain at any given time. Statistics Canada reports the lower back as one of the most common areas injured at work, second only to the hand. According to the Center for Disease Control, back pain is the leading cause of disability among people between the ages of 19-45.
Why do so many people injure their back?
According to the National Institute for Occupational Safety and Health, there are a number of factors that contribute to the incidence of musculoskeletal injuries at work. In reviewing all the literature and available research on this topic, the institute concluded that only work-related lifting, forceful movements, and the exposure to whole body vibration were considered the most likely to be associated with incidences of lower back pain. In a report published by Statistics Canada, overexertion or strenuous movement is the main cause for work-related injuries requiring medical attention.
Why is lifting a problem?
Like many other areas of the body, the lower back is comprised of bone, muscle, nerve tissue and connective tissue. Each one of these structures has a limit to its ability to withstand a physical load. When this limit is surpassed, strain is the result. Since the tissues mentioned above are packed with nerves, any damage to their physical components can result in a lot of pain.
By lifting properly and observing correct posture and biomechanics, you can minimize the risk of strains and sprains. Your spine has a natural shock-absorbing curvature that should be maintained while increasing the workload. In addition, you should use the larger muscles of the legs to accomplish most of the work. This helps alleviate the stress on your back.
What incorrect lifting patterns cause the most injuries?
1. Bending at your waist is one of the greatest reasons for strain that affects the lower back, as opposed to bending your knees to reach for an object that is on the ground.
2. Any twisting of the torso while returning to an upright position creates the greatest risk for disc herniation. This is a debilitating and painful condition that can lead to inflammation, dysfunction of the lumbar nerves, numbness and weakness of the lower extremities.
Top 5 Tips for Correct Lifting:
1. Think ahead. Plan the maneuver before you attempt to lift anything awkward or heavy.
2. Lift mostly with your arms and legs. Take full advantage of the big muscles in your legs when lifting a heavy object. Bend your knees, not your back! Also maintain a slight inward curve in your lower back when lifting the object. This is the natural, biomechanically-stronger position of the spine.
3. Keep the object close to your body. The stress and strain on your lower back increases significantly the further the object is away from your core.
4. If the object looks too heavy for you to lift, it probably is! Get help to lift the object.
5. Keep your nose between your toes. This is a great little phrase to keep in mind when lifting or moving something heavy. If your nose stays between your toes, then you spine will not experience any twisting/shear loads. You reduce the risk of disc injuries.
What if I hurt my back while lifting?
Your first step is to stop what you are doing and call for help. If help is not available, assess your injuries before you try to move. Sometimes physical injuries can get worse with sudden movements. Once you feel it is safe to travel, see your chiropractor. Chiropractors are musculoskeletal specialists. They will be able to give you a good idea about the extent of your injuries, and get you on the road to recovery right away!
According to the Agency for Health Care Policy and Research, of all the forms of lower back treatment, only spinal adjustment is recommended as a safe and effective form of professional assistance for acute lower back pain.
So, you are in good hands – chiropractic is the right choice for low back pain due to acute lifting injuries.

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™

Tonight could change your life by attending "How To Make 2011 Your Best Year Ever." 7pm at 401k Latte in Lakeville located at 10543 165th Street West. http://ping.fm/OvfDf

Weekly Dose of Wellness (2/6/11 - 2/12/11)

Topic of the Week: Holistic Guide to Good Heart Health

Valentine’s Day is around the corner and just about every store is packed with displays of hearts. But before you dig into those boxes of chocolates, use this month as the starting point for a renewed commitment to a heart healthy lifestyle. To help you on your way, we devote this topic of methods of keeping your ticker in tip top shape.

Heart Healthy Food
Health experts recommend fish because it is an excellent source of omega 3 fatty acids. These fats offer profound health benefits. A diet high in omega 3 acids help stop arteries from getting clogged reduces cholesterol levels and soothes inflammation. The fish that are the best sources of omega 3 are sardines, salmon, halibut, mackerel, herring, rainbow trout and tuna.
The omega 3 fatty acids you hear the most about are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Two servings of fish deliver about 500 milligrams of EPA and DHA. If you are concerned about mercury and other toxins often found in fish, you may want to balance your dietary intake with fish oil supplements.
Don’t care for the taste of fish? You can still find plenty of other choices served up by Mother Nature. Many of the recommended foods include fruit, vegetables, legumes and nuts Inflammation is a key component in heart disease. Along with fish, anti-inflammatory foods include berries, kale, spinach and broccoli. Research conducted by the American College of Cardiology found that a diet rich in these plant-based foods slashes inflammation, cuts triglycerides and keeps blood sugar levels balanced.
To meet your protein requirements, opt for soybeans, kidney beans and nuts. According to a physicians’ health study published in the Archives of Internal Medicine, men who consumed nuts at least twice weekly lowered their risk of sudden cardiac death and coronary heart disease death. Another study on nuts and cardiovascular health also revealed benefits for women, stating that a plentiful diet of nuts lowers the risk of coronary artery disease for postmenopausal women.

When a Good Diet Isn’t Good Enough
While it is always ideal to get as much of your nutrients through food, you will find situations where you may need to boost your intake of vitamin, minerals and similar nutritional substances with supplements.

Fish Oil
As mentioned earlier, omega 3 fatty acids found in many species of fish provide exceptional benefits for keeping your heart pumping strong. But there are several reasons why you might want to use fish oil supplements as well, including dislike of seafood and availability of fresh fish. Some people report indigestion when using fish oil supplements. You can help limit these problems by freezing the fish oil or consuming it right before a meal. .

Coenzyme Q10
This natural compound is found in many body tissues. As well as being a potent antioxidant, coenzyme Q10 is important for maintaining a healthy heart rhythm, blocking blood clot development and assisting cellular energy production. It is primarily found in organ meats, which are not widely consumed in North America. As you age, your natural supply of coenzyme Q10 decreases. Some medications also rob your body of this substance, especially cholesterol lowering statin drugs. Although generally considered safe, Coenzyme Q10 may interfere with some blood thinning medications. Discuss with a qualified healthcare professional before using supplements.

Magnesium
For heart health, magnesium is important for reducing the risk of cardiac arrhythmias and decreasing the negative impact of stress on cardiovascular function. Magnesium deficiency can boost the risk of hypertension and sudden cardiac death.
A lot of seniors are deficient in magnesium due to food absorption problems and medications, which deplete this mineral. Magnesium supplements may be especially beneficial for people in this age group.

Exercise: Don’t Skip This Step
Aerobic exercise forces your heart to pump more blood, which then transports more oxygen and nutrients throughout the body. Exercise also reduces cholesterol and lowers high blood pressure. The good news is even moderate amounts of exercise can bring great benefits to your heart. The American Heart Association reports women who walk at least two hours a week at any pace had a 30% lower risk of stroke. Walking is also a safe exercise for most people, but check with your chiropractor before starting an exercise regime. After you begin regular walking, you many want to consider adding some interval training-- increasing your exercise intensity for short bursts. You might intensify your walking speed for 15 to 20 seconds before returning to a more reasonable rate. Interval training can deliver cardio benefits of longer, steady pace exercise but in less time. Ask your chiropractor if interval training is 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™

Weekly Dose of Wellness (1/30/11 - 2/5/11)

Life Wellness Center is spreading the "Wellness Love" this up-coming Valentine's Day. Every patient that comes in on this day is eligible for a ONE HOUR MASSAGE! We will be giving away a one hour massage to one lucky person that day and every person that comes in will receive one entry into the drawing. So bring your WHOLE FAMILY in to increase your chances.

Benefit for Officer Brigham Strole
Where/When: Babe’s Bar and Grill from 6-8 p.m. on Saturday, Feb. 5
Why Go: Officer Brigham Strole, a 20-year-veteran of Lakeville’s Police Department, died on Sept. 1, 2010, after crashing his motorcycle near his Lakeville home. Babe’s is hosting a benefit in his honor that will featur...e raffle tickets and a silent auction.
Pricing: No cover charge; raffle tickets are $5

Do you know these Lakeville experts? Tom Schmidt, Erik Peacock, Pete McClellan and Paul Sonnenburg. These names might not be familiar to you but they are four of Lakeville's top experts in their fields, and they will all be speaking at our "How To Make 2011 Your Best Year Ever!" special event on February 8th at 7pm at 401k Latte 10543 165th St W, Lakeville, MN 55044. Just go to www.getfitlakeville.com to register now.

Weekly Dose of Wellness (1/30/11 - 2/5/11)http://ping.fm/V9psS

Topic of the Week: Menstrual Cycle – Chiropractic Can Help: http://ping.fm/wjSWI

Quote of the Week: "A loving heart is the truest wisdom." ~ Charles Dickens

Exercise of the Week: Forward Crunch on Exercise Ball. Start: Lie on your back with arms overhead, feet on the floor, knees apart. Head and hips should rest on ball. Exercise: Curl forward with chin partially tucked in, until your hands are between your knees. Imagine your belly button pressing inward the whole time, ke...eping your lower back on the ball. Return to starting position.

Video for this week: http://ping.fm/QvCXG

Weekly Dose of Wellness (1/23/11 - 1/29/11)

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Your Weekly Dose of Wellness (1/16/11 - 1/22/11)

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Hapy Birthday Dr. Ridge!

Wellness Workshop TODAY @ 12:30pm. Call us at 952-435-5300 to join us for a FREE lunch.

Happy Birthday Dr. Ridge!

Just a reminder that if you know someone that can benefit from our services (Chiro care, Physical Therapy or Massage Therapy), let them know about this great offer which expires THIS FRIDAY!!! Have them call to make an appointment this week; 952-435-5300

Your weekly dose of wellness: http://ping.fm/qsrJI?v=489213946946&oid=188942960482&comments

T.G.I.F. Facebook peeps! Who's ready for the weekend? Just a quick reminder, Dr. Shannon will be here tomorrow (Sat) for all of you chiropractic needs. Also, there is only ONE MORE WEEK left for people to take advantage of our Holiday New Patient Special: the postcard that many of you may have received in the mail. See ya!

Welcome all new Twitter, Facebook and Blogger followers!

Merry Christmas from LWC!

Skeptic Chiropractic Patient

WARNING: ADULT LANGUAGE

What's happing at LWC this week?