Newsletter Archives > ChiroPlanet.com Monthly Health Newsletter: March 2018 Health Newsletter

March 2018 Health Newsletter


Current Articles

» The Pleasured Life
» Great Mornings Make Great Days
» Benefits of Bone Broth
» Quinoa Veggie Bake
» Springtime Allergy Relief
» House Introduces Bill to Expand Chiropractic Access...Military Retirees Families
» Jump For Your Adjustment!
» Obesity Linked to Chronic Back Pain

The Pleasured Life

 

With Allison McKee

During the month of February the Power Health team had the opportunity to attend a workshop lead by Allison McKee, the owner of The Pleasured Life.  Allison is a personal trainer, nutrition consultant and group fitness instructor. Allison lead a yoga workshop with us and challenged us to think about our goals, but not in the traditional sense. Thinking of the feeling desired after you have achieved a goal, not necessarily just completing the task. These are some of the take-aways from the workshop.

Hello! Julia here! During The Pleasured Life workshop I was really challenged in several areas in my life, and how I can change my lifestyle in order to feel peace in areas that cause me stress. A big thing that stood out to me was something that Allison really accented on, and that was setting goals based on how you want to FEEL once you’ve reached them. As a University student, I really realized that although it is hard to see past the goals I have set for myself, it is more important to feel at peace and joy during this journey that I am on right now. So, I have set out personal goals to focus more on feeling a certain way in every day life instead of just stressing about completing a goal before a deadline, and I can already feel success in all areas of my life due to it!

Hey it’s Jen! While at the workshop I was quick to realize that when I am setting my goals I shouldn’t just consider completing the task. So by thinking about the feeling I am wanting to accomplish makes a large change to the way I am goal setting. By going through a series of what different words mean, I was able to find out that the feeling I want to accomplish is Fearless. I want to be capable of doing what I want and not worry about what others might think, or what the future holds. I can‘t fear the future, so I will keep charging!

Hi FRIENDS! It’s Laura. Allison introduced me to this wonderful book called the Desire Map. The desire map is almost like holistic life-planning, the inner you connect the outer you. Your energy drives your goals.The purpose of the Desire Map is to show you your core desires and feelings. Ultimately, to help you remember your light, your true nature, your source. And finally to help you look at the positive aspects of life while honouring and not invalidating, the negative parts we seek to change.This book makes you feel GREAT! You start making a lot of awesome things happen in every area of your life!!!

                             

 

Author: Power Health
Source: March 2017 Newsletter
Copyright: Power Health 2017


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Great Mornings Make Great Days

How you start your morning sets up the context for the rest of your day.  Imagine what you could achieve with a year of great mornings!



 

Embrace the idea of getting up a bit early so you can complete your morning ritual.  It is a gift of time to yourself - time to create the life you desire.

The four components to a great morning ritual are:

1)  Nutrition and Hydration:  Drink water.  After sleeping for several hours your body is dehydrated, which can make you feel more tired.  Adequate fluid intake is also crucial for proper elimination.  You want to nourish your body with essential nutrients.  Taking chlorella in the morniing is an easy way to provide your body with nutrition right away, as are green smoothies and elixirs.

2)  Movement:  Be it yoga, stretching, tabata, or jogging, movement becomes meditative because of the rhythmic action of breathing.  Movement activates your energy and awareness of the body, strengthening the mindy-body connection, which is so important because our two most guarded possessions in life are our ability to move, and ability to think.  Movement also stimulates circulation bringing nutrients and oxygen to each cell, and carrying away waste and toxins.  Vigorous exercise can be especially helpful as it releases brain derived neurotrophic factor (BDNF), which fosters neural connections, and dopamine the neurotransmitter of motivation, and serotonin to help your mood and outlook.

3)  Mindfulness: Take a few moments as you begin your day to quiet your mind and reflect on your goals.  Journaling, meditating, repeating affirmations, or a gratitude practice could be incorporated.  Using affirmation beads can be a helpful way to keep your mind in the present moment.  Set your top three priorities for the day.

4)  Growth:  Reading, listening to an audiobook, watching a TED talk are all ways to grow your wisdom, knowledge-base, and skills.  Continuing to learn keeps the brain young.

Robin Sharma, describes what he calls the 20/20/20 rule to starting your day.  For the first 20 minutes you hydrate and engage in vigorous exercise.  The next 20 minutes are for reflection followed by 20 minutes for growth.  He also says, "Your daily behaviour reflects your deepest beliefs,"  something to think about as you decide how to start the day!

Author: Power Health
Source: February 2018 Newsletter
Copyright: Power Health 2018


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Benefits of Bone Broth

 

Bone broth is a mineral rich infusion made by boiling bones of healthy animals with vegetables, herbs and spices.  It differs from stock you may have made for soup before in the length of time used to thoroughly extract nutrient from the bones, leaving a broth chalk full of easily digestible nutrition.

- Immunity boosting—many of the benefits from bone broth come from the plentiful amino acids such as arginine, glutamine and cysteine.

- Alleviate symptoms from common cold and bronchitis—a study in Chest (2000) found chicken bone broth cleared mucus and opened respiratory pathways.  The amino acid cysteine even chemically resembles a bronchitis prescription.

- Anti-inflammatory—The amino acid L-glutamine specifically, is very good at reducing gut inflammation.  Inflammation through the body is very taxing degenerative condition.

- Strengthen bones and teeth—supports osteogenesis by supplying necessary minerals and vitamins.

- Cultivate healthy gut flora—essential amino acids and reduced inflammation create environment conducive to beneficial gut bacteria.

- Hydration—the addition of electrolytes and important carbohydrates to water provide an excellent fluid for rehydration and restoration of exercise capacity.

- Tissue health—amino acids are the basis for muscle growth, repair, and maintenance.  Amino acids proline and glycine are especially vital for healthy connective tissue.

- Good mood—healthy microbiome in the guy influences the neurotransmitters released by brain to regulate mood.

- Digestive health—amino acid glycine aids digestion by regulating synthesis of bile salts and secretion of gastric acid. 

- The gelatin in bone broth contributes to strong, healthy nails, cellular health, joint health, and blood sugar regulation.

If you haven’t tried bone broth before, it may be just the thing to help your body heal and thrive.  It is very simple to make, and a delicious warming way to nourish yourself. 

Author: Power Health
Source: May 2017 Newsletter
Copyright: Power Health 2017


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Quinoa Veggie Bake

 

Full of healthy vegetables.  Serve as a complete meal or with your choice of salad.

 

1 cup quinoa

2 cups water

2 tbsp. butter

1 cup diced onion

3 cups broccoli florets

1/4 tsp. sea salt

2 cups sliced white button mushrooms

1 cup chopped red bell pepper

1 tsp. basil pesto

2 large eggs

1 cup shredded cheddar cheese

1 cup ricotta cheese

1/2 cup sour cream

1/4 tsp. ground black pepper

1/4 cheddar cheese (optional)

 

Preheat oven to 350°F.  Spray with cooking oil or grease a 9x13” casserole dish.

Bring quinoa and water to a boil in a small saucepan.  Reduce to a simmer, cover and cook for 10 minutes.  Turn heat off and leave the covered saucepan on the burner for an additional 6 minutes.  Remove the lid and fluff with a fork.  Set aside.

Melt the butter in a large pot over medium heat.  Add onion and cook until softened and opaque, about 5 minutes.  Stir in the broccoli, salt and 1-2 tbsp. of water to help cooking if necessary.  Sauté for 2 minutes, then add mushrooms, red pepper and pesto.  Cook until mushrooms are softened, 4-5 minutes.  Remove from heat and stir in quinoa.

Beat eggs in a medium bowl and stir in cheddar cheese, ricotta and sour cream.  Mix well.  Season with pepper and fold into quinoa-veggie mixture.  Spread into the prepared casserole dish and top with shredded cheddar (if desired).  Bake on the centre oven rack for 30-35 minutes or until the centre is hot.  Refrigerate leftovers up to 3 days.

©  Patricia Green & Carolyn Hemming, Quinoa 365: The Everyday Superfood

 

 

 

Author: Patricia Green & Carolyn Hemming
Source: Quinoa 365: The Everyday Superfood
Copyright: Patricia Green & Carolyn Hemming 2010


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Springtime Allergy Relief

 

It’s that time of year that many allergies start to rear their heads.  Instead of reaching for typical decongestants, steroids, and antihistamines which have very drying effects on the mucosal membranes, consider why your body might be reacting.  Well nourished bodies that are not inflamed or burdened by toxins are less likely to be hyper-responsive.  Paying attention to your diet, and care are great strategies to becoming less reactive instead of focusing on acute care:

  • Eye wash cups and neti pots can remove reactive particles from sensitive mucus membranes of your eyes, nose, and sinuses.
  • Some individuals may find dairy, wheat, corn and soy inflammatory  and allergy provoking.
  • Eat a diet of whole foods, clean protein, and lots of fruits, veggies, nuts and seeds.
  • Take supplements that reduce inflammation like chlorella and fish oil.
  • Maintain optimal vitamin D levels, this has shown to be very helpful especially for infants.
  • Local honey may be helpful and contains local pollens processed by bees.
  • Bromelain, plentiful in pineapple can reduce sinus swelling and inflammation.

 

Author: Power Health
Source: May 2017 Newsletter
Copyright: Power Health 2017


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House Introduces Bill to Expand Chiropractic Access...Military Retirees Families

A bill introduced last week in the House of Representatives and supported by the American Chiropractic Association (ACA) would expand access to chiropractic services to military retirees, dependents and survivors through the Department of Defense TRICARE health program. The legislation (H.R. 4973), introduced by Rep. Mike Rogers (R-Ala.) and Rep. Dave Loebsack (D-Iowa), would not only enable those who currently receive chiropractic care to continue their treatment but would also establish, in the wake of the nationwide opioid crisis, an important non-drug option for pain management in the program. "Chiropractors have become valued members of the military health care team. Their non-drug, non-addictive and noninvasive approach to pain management has proven effective in helping members of the military to recover from injuries, manage chronic pain and enhance their readiness for duty," said ACA President David Herd, DC. "This bill would ensure that military retirees and military family members have access to the same quality care." Chiropractic services were first made available to active-duty military personnel following the enactment in 2000 of legislation to create a permanent chiropractic benefit within the Department of Defense health care system. As part of the pilot program before full implementation, retirees, dependents and survivors were also granted access to chiropractic services on a space-available basis. At the time, it was found that the benefit was valued within the TRICARE community. Today, chiropractic is available only to active-duty service members at more than 60 military treatment facilities in the United States, as well as bases in Germany and Japan. Chiropractors focus on disorders of the musculoskeletal system, most often treating complaints such as back pain, neck pain, pain in the joints of the arms or legs and headaches. Widely known for their expertise in spinal manipulation, chiropractors are also trained to recommend therapeutic and rehabilitative exercises, and to provide dietary and lifestyle counseling.

Author: American Chiropractic Association
Source: Acatoday.org online, February 14, 2018.
Copyright: American Chiropractic Association 2018


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Jump For Your Adjustment!


Looking to increase athletic performance and possibly your vertical jump height? Give an adjustment a try! A small blinded trial was conducted recently in young female athletes who were suffering from ankle joint dysfunction to see if an adjustment to the joint could affect their vertical jump height. The ankle joint, more technically referred to as the talocrural joint, is the joint formed from the ends of the lower leg bones (tibia and fibula) and the top bone of the ankle, the talus. Half of the female athletes with ankle joint dysfunction received an adjustment to their ankle joint once a week for three weeks while the other half received a sham treatment once a week for three weeks. On average, those receiving the adjustment to their ankle joint saw an average 0.47 cm increase in their vertical jump as compared with the sham group. It’s important to recognize that adjustments provided by doctors of chiropractic can be delivered to and benefit more than just the joints of the spine. If you or someone you know is suffering from pain or dysfunction, or is simply looking to enhance their physical performance and overall health, give your local chiropractor a call today!


Author: ChiroPlanet.com
Source: JMPT. February 2014. Vol. 37; Issue 2.
Copyright: ProfessionalPlanets.com LLC 2014


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Obesity Linked to Chronic Back Pain

In a study published in the January 2013 issue of Spine, researchers in Norway have established a positive link between obesity and chronic lower back pain. The study was backed by census data of nearly twenty thousand men and women, aged 30-69 years and collected over a decade. Participants were divided into two groups; people without chronic back pain and those already experiencing chronic back pain. For the purposes of the study, 'chronic back pain' was defined as pain persisting for at least three months continuously over a year. The results, adjusted for age, physical activity levels, and other health factors indicated that the subjects who were 30 or more pounds overweight were 28 percent more likely to experience chronic lower back pain. The researchers pointed out that while the obesity may lead to the lower back pain, it is also possible that the lower back pain may lead to an increase in the subjects' obesity, due to decreased physical activity.

Author: ChiroPlanet.com
Source: Spine: 15 January 2013 - Volume 38 - Issue 2 - p 133–139.
Copyright: ProfessionalPlanets.com LLC 2013


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