Newsletter Archives > ChiroPlanet.com Monthly Health Newsletter: September 2015 Health Newsletter

September 2015 Health Newsletter


Current Articles

» Thank you!
» How to Use Affirmations
» Slow Cooker Shredded Chicken
» A new take on Trick or Treat
» Maintain Health : Be Proactive with Probiotics
» Goals Worksheet
» How Pillow Height Affects Muscle Activity and Perceived Comfort
» Bicycle-Related Injuries Increasing in the U.S.
» Struggles with Sleep May Increase Risk of Heart Disease

Thank you!


A big thank you to everyone who donated a new toy to students in need at Westminster Elementary in December.
Their holidays were a little merrier because of you! 

Author: Power Health
Source: Power Health
Copyright: Power Health 2015


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How to Use Affirmations

 

Affirmations are positive, affirmative statements that you can use to change your subconscious thoughts to help you achieve your goals. We have an estimated 60,000 thoughts each day. The tone and content of these thoughts is a conditioned by years of life experience, and beliefs about ourselves we have developed from things we hear, infer, and repeat to ourselves. By creating powerful affirmations we can begin to change the beliefs we hold, and this change in thinking affects change in our behaviors.
Use positive statements in the present tense. Avoid words like “don’t” “won’t” which trigger a negative response. Instead of saying “I will” say “I am”.
Repetition is important to rewriting the self-limiting thoughts we have. Repeat your affirmations at least three times each day. Write them down and place somewhere you will frequently see them like your bathroom mirror or dash of your car.

While there are many affirmations available online, the most powerful ones are those truly authentic to your goals.

Author: Power Health
Source: Power Health
Copyright: Power Health 2015


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Slow Cooker Shredded Chicken

 

This delicious shredded chicken is perfect for topping salads, lettuce wraps, or rice bowls. So versatile and freezes great too!
·2 lbs boneless, skinless chicken pieces
·3 cups diced tomatoes in juices
·
1 small yellow onion diced
·4 cloves garlic minced
·2 serrano chilies, seeded and chopped
·2 tablespoons chopped cilantro
·1 tablespoon cumin
·1 tablespoon chili powder
·
2.5 teaspoons ground coriander
·2 teaspoons sea salt
·1/2 teaspoon each—black pepper and cayenne pepper
Place all ingredients in a slow cooker and cook on low for 5 hours.

Remove chicken, shred with two forks, then return to liquids for one hour.
This recipe would also work well for beef or pork. Having a great 2015 starts with nourishing yourself. Plan ahead and use meals like this one to make sure you’re eating well and taking care of yourself. A little planning once a week goes a long way!

Author: Power Health
Source: Power Health
Copyright: Power Health 2015


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A new take on Trick or Treat

Later this month kids of all ages will be partaking in Halloween and receiving huge amounts of sugary confections. Excess sugar depresses your body's immune responses, impairing the body's ability to adapt and heal. This year consider handing out non-sugar treats such as fun pencils, glow sticks, or bottles of water. And when your kids come home with their loot, consider offering them a wanted toy, book or activity voucher in exchange for some or all of their candy. With a little creativity, the fun of Halloween doesn't have to come at the expense of health. 

 

Author: Power Health
Source: Power Health
Copyright: Power Health 2015


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Maintain Health : Be Proactive with Probiotics

Probiotics are a supplement of live, helpful bacteria used to improve intestinal health by restoring or elevating levels of "good" bacteria to diminish the population of harmful bacteria.

 

Bacteria in the gastrointestinal tract are part of a healthy, thriving body but their populations may be altered by illness, antibiotic use, ingestion of modified foods, and inflammation. What we eat and drink changes the populations that live in our gut. This also holds true for the littlest family members.

 

Health begins in the gut--80% of the immune system lives in the digestive tract. A healthy population of good bacteria can be very effective in treating causes of diarrhea, constipation, gassiness, reflux, thrush, eczema; and improving resistance to illness like influenza or the common cold.

 

Many food products in the grocery store now advertise containing probiotic cultures, but how active or plentiful are these cultures may be is up for debate, that is why choosing a high quality, easy to take supplement is a great way to support your family's health. In addition to capcules and chewable tablets, powdered probiotics are available that can be applied directly to breast or bottle for infants, or esasily mixed into a smoothie or applesauce for older children. Quality is essential, as the cultures must be live and in sufficient quantity to provide benefits.

 

Benefits of Probiotics:

  • Replenish the micro flora of the gastrointestinal tract
  • Enhances digestive support & bowel movements
  • Promotion of immune support
  • Triggers toxin breakdown and removal
  • Supports production of B vitamins
  • Promotes mineral & nutrient absorption
  • Helps maintain healthy bowel transit time
  • Helps bacteria populations recover after course of antibiotics

Author: Power Health
Source: Power Health
Copyright: Power Health 2015


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Goals Worksheet

2015 20Goals 20Worksheet pub 

Author: Power Health
Source: Power Health
Copyright: Power Health 2014


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How Pillow Height Affects Muscle Activity and Perceived Comfort

A recent report studied how using foam pillows of three different heights affected the comfort and electromyographic (EMG) activity of the neck and mid-upper back muscles of participants. The study was performed by a team of therapists and researchers in the University of São Paulo School of Medicine in São Paulo, Brazil. Performed in 2014 and published in 2015, the study revealed the associations among pillow height, EMG activity, and perceived comfort. Twenty-one asymptomatic adults were observed using three different foam pillows of 5 cm, 10 cm and 14 cm, or approximately 2 inches, 4 inches and 5 1/2 inches. Study participants rated their comfort using a 100-mm visual analog scale, while researchers calculated EMG activity of the neck and mid-upper back muscles, called the sternocleidomastoid and upper and middle trapezius muscles. Participants considered height 1 (approximately 2 inches) to be the least comfortable and height 2 (approximately 4 inches) the most comfortable. In addition, all muscle groups showed statistical differences in EMG activity between heights 1 and 2, but not between heights 2 and 3. Individuals who prefer sleeping with a flat pillow may want to think twice, as a four-inch pillow may be the best choice for perceived comfort and back and neck support.

Author: ChiroPlanet.com
Source: JMPT. Volume 38, Issue 6, Pages 375-381.
Copyright: ProfessionalPlanets.com LLC 2015


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Bicycle-Related Injuries Increasing in the U.S.

Adult bicycling injuries increased sharply between 1998 and 2013, according to a new study that also reveals the increase is largely among cyclists over age 45. Bicycling is a popular among people of all ages for sport or commuting, but a growing number of adults embrace cycling as a low-impact exercise. The survey comes from the National Electronic Injury Surveillance System, which collects data that includes bicycle-related injuries of those over age 18. Between 1998-1999, there were an estimated 96 bicycle-related injuries and about 5 hospital admissions per 100,000 people. Between 2012-2013, however, those numbers rose to 123 injuries and about 11 hospital admissions per 100,000 people. Researchers further examining the data discovered the correlation between injuries and age. In 1998, 23% of reported injuries were in riders over age 45. In 2012, this figure rose to 42% of injuries. Compared to younger individuals, older riders are more likely to be hurt in crashes or collisions. The study found that extremity injuries are less common, but head and torso injuries have risen. These findings demonstrate the importance of wearing appropriate safety gear as well as the need for U.S. cities and communities to support better bicycle riding infrastructures.

Author: ChiroPlanet.com
Source: 
JAMA, online September 1, 2015.
Copyright: ProfessionalPlanets.com LLC 2015


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Struggles with Sleep May Increase Risk of Heart Disease

A targeted study by researchers at the Kangbuk Samsung Hospital in Seoul, South Korea has found that getting too much or too little sleep can contribute to the "hardening" of arteries. This condition, caused by calcium buildup in the arteries, can be an early warning sign of heart disease or lead to heart attacks. The study involved over 47,000 men and women, with an average age of 42, who completed a sleep questionnaire and underwent a series of tests. These tests measured arterial stiffness and evaluated calcium and plaque deposits in arteries. The average duration of sleep among participants was 6.4 hours per night. Researchers categorized those who slept five hours or less each night as "short" sleepers, and those who slept nine hours or more each night as "long" sleepers. The study found that poor sleep quality can lead to stiffer arteries whether an individual sleeps too few or too many hours. Researchers subsequently determined that those who slept an average of seven hours per night and reported good sleep quality had the lowest levels of vascular disease.

Author: ChiroPlanet.com
Source: Arteriosclerosis, Thrombosis and Vascular Biology, online September 10, 2015.
Copyright: ProfessionalPlanets.com LLC 2015


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