Tip of the Week, August 30, 2010

Spice Up Meals to Slim Down

A study in the Journal of Proteome Research has found that capsaicin, the component in chili peppers that makes them spicy, may be an effective method to fighting obesity.

Researchers fed rats high-fat diets with and without capsaicin. The rats with capsaicin in their diet lost 8 percent of their body weight. Other studies have shown capsaicin also helps fight prostate cancer, prevent sinus infections and promote a healthy heart

Add some spice to your diet with these recipes.

Tip of the Week, August 23, 2010

Berry Good For You

One of the great pleasures of summer is the abundance of delicious berries. In addition to being a yummy dessert, berries promote good health.  One berry in particular is at the top of the list of foods rich in cancer-fighting antioxidants ... the blueberry. In addition, blueberries are high in Vitamin C and low in calories. Take advantage of the powerful health benefits blueberries offer this summer by throwing a handful into your cereal, adding them to yogurt or trying dried blueberries in your trail mix.  

Stretch to Prevent Sports Injuries

Most everyone stretches to warm up before heading out on the field, track, court or course. But are you cooling down after you participate in a sport? Dr. Josh Glass of Georgia Sports Chiropractic in Atlanta says stretching after a sporting event is equally important to warming up before it.

"Stretch the opposing muscle groups to the ones you were using during the activity," he advises. 

Tip of the Week, August 9, 2010

Proper Sleeping Positions for Healthy Backs

The way you sleep can affect your back health. Try these positions for optimum back health and posture:

• Don't sleep on your stomach. 
• When sleeping on your side, use a pillow the same thickness as the distance between the side of your head and the side of your shoulder, so your head is level with your shoulders. Also, put a pillow between your knees to prevent your pelvis from torquing.
• If you sleep on your back, use a thin pillow under your head and one under your knees.

Tip of the Week, August 2, 2010

Protect Your Spine from Repetitive Action Injuries

Some of the activities you do daily can pull your spine out of alignment. To avoid some of the most common repetitive action injuries, try the following:

• Carry a lighter purse or one with two straps that can be worn like a backpack. 
• Use a phone headset or switch sides frequently. 
• Switch which side of the couch you sit on from time to time, so you're not always in the same position.
• Make sure where your nose goes, your toes goes ... in other words, your feet and face should be facing in the same direction.

Tip of the Week, July 26, 2010

Sit Down

Did you know the way you sit can negatively affect your spine? Here are some tips to minimize the impact sitting can have on your spine:

• Sit with your feet flat on the floor.
• Do not cross your feet at the ankles with one foot rolled to the side.
• Sit firmly against the back of your chair, with the lower back supported.
• Avoid sitting in one place for too long.
• Don't sit on your foot.

Tip of the Week, July 19, 2010

Lighten Up!

Look great in that bathing suit by lightening up how you eat. Here are a few tips to make your recipes more figure-friendly:

• Omit salt and oil when cooking pasta or rice
• Use egg substitute
• If you don't like the taste of fat free products, try combining them with reduced fat products
• Try using half the salt in a recipe

For more tips on healthier eating, visit Cooking Light.

Tip of the Week, July 12, 2010

How to Carry Your Cooler

With summer activities like picnics and trips to the beach, you're likely spending a lot of time hauling coolers, picnic baskets and tote bags. Here are some lifting tips to make sure you protect your back:

• Pivot on your feet, not at the waist.
• Always carry weight close to your body.
• Bend your elbows slightly, engaging the triceps and biceps, and protecting the rotator cuff muscles.

Ice vs. Heat for Sports Injuries

Participating in summer sports is a great way to stay healthy and in shape. But if you're injured, should you turn to ice or heat for relief?

The answer is ice. While heat can have help with pain, it only loosens up muscles. Ice, however, promotes healing as well as offering pain relief. Place an ice pack wrapped in a towel or cloth (NOT directly on your skin) on the affected area for 20 or 30 minutes. If you still have pain, wait 20 or 30 minutes then re-apply.

• Drink six to eight, eight ounce glasses of water a day; include sports drinks or fitness water if you're doing strenuous outdoor activities
• Wear loose, light clothing made of natural fibers that "breathe" such as cotton or linen
• Wear a hat
• Sit in the shade when outdoors
• Apply a cold compress or washcloth to your forehead
• Fill a spray bottle with cool water and spritz yourself periodically

Tip of the Week, June 21, 2010

Avoid Grilling Health Risks

• Grill at lower temperatures
• Marinate the meat with acidic marinades to reduce formation of chemicals
• Use spices such as turmeric, rosemary and fingerroot which also reduce the formation of chemicals
• Reduce grill flare ups by turning meat with tongs instead of a fork and moving it further away from the flame using a cedar plank or elevated grill rack

Tip of the Week, Mar 30, 2009

Fit It In

Exercise: If you fit it in to your schedule, you’ll be more likely to fit in to your favorite pair of jeans. But if you’re like the millions of Americans that lead harried lives, it may be difficult to get into the gym. Here are some simple workout ideas that you can do:

Walk – Just walk! Lace up your sneakers and walk around the block after dinner tonight.

Commercial Breaks – Don’t just zone out in front of your favorite TV program. When the commercials come on, pick one exercise to do each time. For example, do crunches for the entire first commercial break. Then do squats for the entire second break.

Little Opportunities – Don’t aim for the parking space closest to the grocery store. Don’t take the elevator when there are stairs.

Follow the above “tricks” to fit exercise into your schedule, and you’ll be seeing a difference in no time.

Tip of the Week, Mar 23, 2009

You Are What You Eat

If you are trying to eat healthfully, consider mindful eating. Mindful eating consists of never eating until you are truly hungry and then taking the time to truly enjoy your food. Next time you sit down to a meal, turn off the TV and put away any other distractions. Then, try putting down your fork between each bite. You might just be surprised about how fast you ate before!

Tip of the Week, Mar 16, 2009

Don’t Let Spring Cleaning Be A Pain In Your Neck

A tradition in many households is the annual “spring clean,” but this type of deep cleaning can lead to moving around in awkward positions … that can then lead to back pain. But this is no excuse to skip your spring-cleaning! Consider washing dishes. Open the cabinets beneath the sink, rest one of your feet on the ledge, and lean against the counter so that some of your weight is supported from the front. Now, THAT is smart thinking! Happy cleaning!

Tip of the Week, Mar 9, 2009

Take Care When Gardening, and Have a Beautiful Summer!

As the weather warms up, many of us are outside, sprucing up our gardens! But gardening can be a real pain the neck … literally. To reduce the risk of back injury, remember to stretch for five to ten minutes prior to activity. A great exercise is to wrap your arms around your chest (as though you are hugging yourself) and rotate slowly to one side for ten seconds, then reverse.

Tip of the Week, Mar 2, 2009

Make Your Work Station Back Friendly!

Like millions of Americans, you probably spend much of your workday sitting down and staring at a computer screen. This position can wreak havoc on your body, particularly causing back pain and eye strain. To ease any problems, remember to position your computer monitor and chair so that your eyes are level with the top of the monitor. Sit with both feet on the floor so that your body weight is positioned evenly, creating no unnecessary strain on your spine. And remember to take mini-breaks every so often to walk around and stretch. For further information, visit your nearest GCA chiropractor to learn more about how to turn your work environment into an ergonomic station!

Tip of the Week, Feb 23, 2009

A Little Goes a Long Way

People who exercise moderately have been found to enjoy greater health benefits than those who work out vigorously. One of the reasons behind this is that people are more likely to stick to an exercise regime that is gentle and not strict. Try a 30-minute walk five to six days a week.

Tip of the Week, Feb 16, 2009

It’s More Than Just Brain Food

Research has shown that eating several servings of fish high in omega-3 fatty acids a week may reduce the risk of heart disease. Fish high in omega-3 include mackerel, lake trout, herring and salmon.

Tip of the Week, Feb 9, 2009

Not Just For Vampires

Research shows that five cloves of raw or cooked garlic a week can reduce the risk of stomach and colon cancer, while also reducing clotting tendencies and having a modest positive effect on cholesterol levels. Garlic can be incorporated into many dishes including soups, casseroles and even salad dressings.