What Color Should Pee Be?

The normal color of urine is a straw-colored, pale yellow. But what does it mean if you experience urine that’s a different color? There are many reasons for changes in urine color – illness, certain foods, supplements, dehydration –all may cause changes in the urine color.


Some reasons for changes in the color of your urine include:



• Red Urine – May be a sign of blood in the urine (requires further investigation as to the cause which may be one of many), eating certain foods, beets, blackberries, food dyes, medications, or a urinary tract infection.

• Green Urine – May be caused by eating asparagus or other foods and by artificial coloring in medications or food.

• Orange Urine – May be caused by eating rhubarb, laxatives with Senna, bile in urine or dehydration.

• Cloudy Urine – May be caused by a bladder infection, certain kidney conditions, different types of food or drinks, normal vaginal secretions or an abnormal vaginal discharge, kidney stones or prostatitis.

• Blue Urine – Generally results from artificial coloring in foods or medications.

• Purple Urine – Indicates urine from alien or extraterrestrial origin. (Just joking!)

 • Clear Urine – Often the result of proper hydration and good health.

Whenever you experience urine of a different color that gives you cause for concern, and you are certain that it is not related to eating a particular food or taking medication that is artificially colored, you should seek the counsel of a health care professional to rule out any serious condition or illness that may require further treatment.

In the meantime, be sure to drink plenty of water. Water “flushes” impurities out of your system and keeps your “motor” running! Regular visits to our practice also keep your immune system operating at peak capacity to help you fight off many of the causes of disease.

www.AtlanticChiroFL.com

That Spare Tire Around Your Middle Can Be Hazardous to Your Health!

Pot belly. Spare tire. The middle age spread. These are just a few of the endearing names bestowed to the extra layer of fat that accumulates around the abdomen. But aside from the amusing nicknames, this type of fat is a serious danger. Unlike fat that appears on other parts of your body, belly fat increases your risk for cardiovascular disease, diabetes, metabolic syndrome, sleep apnea and some types of cancer.

Subcutaneous fat is the jiggly fat that rests between your skin and abdominal wall. Visceral fat is the next layer and surrounds your internal organs. Visceral fat is biologically active. It produces an excess of hormones, which increase the risk of insulin resistance - a key factor in type 2 diabetes. This hormonal imbalance puts women at higher risk of breast cancer. And visceral fat boosts inflammation throughout your body. Your chiropractor can tell you how inflammation is closely tied to numerous diseases and health conditions.

Why does belly fat affect so many people? Genetics play a role, so you may see the problem from one generation of a family to the next. Hormone fluctuations in the body can increase fat. After menopause, hormonal changes in women cause fat to gather more in the belly than hips or legs. As you age you lose muscle mass and your metabolism slows, which makes it easier to acquire fat in the abdominal area.

Poor dietary habits and lack of physical activity are also big contributors to this problem. Our increasingly sedentary ways have unleashed an explosion of obesity across North America and other industrialized areas of the world. Our love of unhealthy fatty foods and refined carbohydrates has made it all too easy to surge the waistline well past the appropriate size.

What to do?  In our next issue we will look at ways to combat this through diet and exercise. In the meantime, talk to your Chiropractor about things you can start doing today!

  www.atlanticchirofl.com

(386) 492-4881

Your Personal Health Insurance Policy

Everyone is aware of the extremely high cost of most health care services. These costs can be measured not only in cash outlays, but also in time spent at a doctor's office. Waiting times can often be an hour or more for a comprehensive physical examination at a family physician's or internist's office. If you have a problem that requires same-day attention, the waiting time at a local hospital emergency room is open-ended and can easily range into several hours or more.

Those fortunate enough to have health insurance are able to buffer some of the monetary expenses. But even with an individual or family health insurance policy, annual out-of-pocket costs continue to rise steeply as monthly premiums, co-payments, and deductibles increase substantially year-over-year. For example, during the past five years monthly premiums for many policies have increased 15% or more annually. This means that monthly payments in 2013 would be approximately double those paid in 2008. Twice the cost for the same coverage. That's a tough situation. Of course, the fees don't stop at the monthly premium. Many policies have deductibles in the range of $5000 or more.

Thus, if we want to enjoy good financial health as well as good physical health, we might consider getting a "personal" health insurance policy. Such a "policy" requires more effort than that involved in writing a check. Your personal health insurance policy involves taking action in the two main lifestyle areas of diet/nutrition and exercise. A third lifestyle area, often ignored, involves personal well-being. This area includes building increasingly positive family relationships and friendships and developing a broader set of interests beyond one's favorite television stations and websites.

 

It is now well-established that lifestyle matters greatly to one's long-term health and well-being.^1,2 Numerous studies have shown that one in three Americans have one or more chronic diseases - diabetes, heart disease, and cancer. The personal and family costs, the financial costs, and the costs to society of chronic disease are high. By establishing habits of good nutrition, regular vigorous exercise, and rewarding relationships and activities, we help prevent these major health problems.³ By engaging in healthy lifestyles, we are taking action that will reap many rewards for ourselves and our families down the years.

The only requirement to begin receiving the benefits of improved health is the willingness to get started. Even if you haven't done any regular exercise for many years, or if you can't remember the last time you ate a serving of broccoli, fennel, or kale, you can still start the journey to better health today. And if you begin, it's very possible that you'll look back after 12 months, 6 months, or even 3 months and be very glad you did.

 

 Chiropractic Care and Your Personal Health Insurance Policy

When we talk about lifestyle and good health, we usually only consider exercise and nutrition. A third area - rewarding and fulfilling relationships and interests - may be added as an afterthought. But a fourth area - chiropractic care - is in fact the key to gaining the benefits from all the other lifestyle areas and activities.
Chiropractic care focuses on how your body is doing its job. This "job" is to link harmoniously all the various separate physiological activities - to make sure all your body's systems are working well together. The responsibility for this harmony lies with the nerve system, the master system that ties together the functioning of your heart and lungs, your stomach and other digestive organs, your endocrine system, and your immune system. By identifying and correcting misalignments in the spinal column, chiropractic care helps ensure that your nerve system is functioning optimally. When your nerve system is doing its job, the rest of your body has the opportunity to produce the maximum health available. As a result, chiropractic care helps you get the most out of all your other activities and helps you gain and retain good health.

¹Thorgeirsson T, Kawachi I: Behavioral Economics: Merging Psychology and Economics for Lifestyle Interventions. Am J Prev Med 44(2):185-189, 2013

²Anderson AS, et al: Promoting changes in diet and physical activity in breast and colorectal cancer screening settings- an unexplored opportunity for endorsing healthy behaviours. Cancer Prev Res 2013 Jan 16 (Epub ahead of print)

³Mitra A, et al: Mechanistic studies of lifestyle interventions in type 2 diabetes. World J Diabetes 3(12):201-207, 2012

Atlantic Chiropractic and Wellness Center is dedicated to helping you achieve your wellness objectives.

Click here or call us at 386-492-4881 today!
www.atlanticchirofl.com

Exercise Smarter, Not Harder!

We all want to get the most out of the time we spend exercising, and it's natural to think that exercising harder is going to provide a bigger, faster payoff. But exercising harder without adequate preparation often leads to injury. Then there's recovery time, possibly the need for rehabilitation, and ultimately you're back at the beginning in terms of fitness, strength, and endurance. Injuries are to be avoided, if at all possible. The best way to avoid injury is to exercise smarter. Exercising smarter is also the best way to achieve continual, progressive gains in fitness, health, and well-being.

Exercising smarter means doing what you're capable of doing, and then doing a little bit more. For example, if you're a runner and typically run three miles a day, three times a week, it wouldn't be smart to do an eight-mile run the next time you go out. The likely outcome would be a strained muscle, shin splints, or worse. If you lift weights and typically bench press 100 pounds, it wouldn't be smart to find out what it feels like to bench press 150 pounds. What it could feel like is a back, neck, or shoulder injury. In either scenario, the price paid for attempting to train "harder" is at least two weeks of down time, possibly much longer, while you recover from your injury. Of course, we've all made mistakes and sometimes training injuries just happen, but tempting fate by doing too much is not, in fact, "smart."

The goal with any type of exercise is to progress gradually over time.¹ For example, if you're 60 years old and haven't exercised for many years, a walking program is a good way to begin. On your first day, walk at a comfortable, steady pace for 10 minutes. That may not feel like much, but you will be increasing your total time over the next four to six weeks. The next day, add a couple of minutes. As long as you're continuing to feel good, add a couple of minutes on every second day or so, building up consistently to a total of 30 minutes per day. At this point, you're walking 30 minutes per day, five times per week. Next, every second day or so, increase your pace by a bit.

Don't increase your pace if you feel uncomfortable or feel as if you're working too hard. Be in tune with what you're doing. After four to six weeks of gradually increasing your pace, you'll probably be able to walk 30 minutes per day, five days a week, at a nice brisk pace.² You may also notice that you've lost some weight,³ you feel more flexible, you're standing more upright, your skin has a nice, healthy glow, and you're sleeping more soundly and more restfully.

Use the same gradual approach with strength training. Start with lighter weights, not heavier weights, than you think you can use. With lighter weights, you can build up your strength over time. With weights that are too heavy, there's always the danger of incurring an injury that will set you back and interfere with your training. Exercising smarter leads to consistent gains in strength, muscle mass, ability to do physical work, and overall health.

It's natural to want to exercise harder. But exercising smarter is the way to go for long-term benefit without the danger of time-wasting injuries. Exercising smarter is the effective way to maximize the value of our investment in physical fitness.

www.atlanticchirofl.com

¹Braham R, et al: Can we teach moderate intensity activity? Adult perception of moderate intensity walking. J Sci Med Sport 15(4):322-326, 2012

²Centers for Disease Control and Prevention: Vital signs: walking among adults - United States, 2005 and 2010. MMWR Morbid Mortal Wkly Rep 61:595-601, 2012

³Exercise training and impaired glucose tolerance in obese humans. McNeilly AM, et al: J Sports Sci 30(8):725-732, 2012

The Snack Trap

We've all heard that snacking is great for the metabolism...but have you taken it too far?
In other words, your excessive snacking may be killing your fitness results.

Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat. Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here's what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 800 extra calories in them you'll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again.

4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

Now you know how to snack in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in getting in shape and losing weight.

Call or email our office today to get started on a results-driven nutrition program.
www.atlanticchirofl.com
(386) 492-4881

5 Fitness Snacks

1. Hard Boiled Egg and Sliced Veggies.
2. Sliced Apple and Almond Butter.
3. Natural, Low Sodium Jerky.
4. Seasonal Berries with 1/4 cup of Almonds.
5. A Bag of Homemade Kale Chips. See recipe below.

Guilt-Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.
Servings: 5

Here's what you need

• 1 bunch kale, washed and torn, stems discarded
• 1 Tablespoon olive oil
• dash of salt and pepper

1. Preheat oven to 300 degrees F.
2. In a large bowl mix the kale pieces with all of the ingredients.
3. Spread evenly on foil-lined baking sheets.
4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

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Yoga May Improve Common Heart Ailment

The University of Kansas Medical Center recently reported that regular yoga classes appeared to decrease occurrences of a common heart condition known as atrial fibrillation in patients, as well as decreasing stress and improving their overall well-being.

Atrial fibrillation (AF) is a condition in which the heart's upper chambers quiver chaotically instead of contracting normally. The attacks are painful and often prevent the patients from enjoying regular activities. People with AF are often prescribed drugs such as beta blockers to help control their heart rate and rhythm, but the medicines don't alleviate symptoms for all patients. The American Heart Association estimates that about 2.7 million people in the U.S. have the heart condition.

The new study included 49 people who'd had atrial fibrillation for an average of five years. Researchers began by tracking study volunteers' heart symptoms, blood pressure and heart rate, as well as their anxiety, depression and general quality of life. The participants then went to group yoga classes at least twice a week for three months, again reporting on their symptoms and quality of life. All of the patients were on stable medications throughout the study period. The patients reported a 50 percent drop of AF occurrences, which was also confirmed by heart monitors. Anxiety scores declined from an average of 34, on a scale of 20 to 80, to 25 after three months of yoga. Reported depression and general mental health improved as well. The researchers pointed out that the classes may make their arrhythmia "more tolerable" and reduce visits to the emergency room when symptoms flare up. However, the classes were not suggested as an alternative to regular medical care.


Source: Journal of the American College of Cardiology. 2013. doi:10.1016/j.jacc.2012.11.060
www.atlanticchirofl.com

The Problem With Stress!

We live in stressful times. The economy is tough, global conflicts rage, severe weather events are affecting people in every corner of the globe, and our numerous technological devices don't seem to be making things any easier. Of course, this is nothing new. Every generation thinks theirs is the best of times and the worst of times. But the result is that people everywhere have high levels of stress.






Sometimes stress is a good thing. Mechanical stress, such as exercise, causes your muscles and bones to become stronger and your nerve system to become smarter. Taking on a new assignment at work or taking a challenging class in school may be stressful, but the effort involved in achieving a successful result will cause you to grow and develop in ways that you might not have imagined. After all, the great philosopher Friedrich Nietzsche famously said "what doesn't kill you makes you stronger."

But chronic, ongoing physical and mental stress, the kind that affects us every day, is not good for us. Chronic stress causes real psychological and physical problems. People undergoing chronic stress may develop anxiety, which if not managed effectively may lead to depression. Chronic stress may lead to a variety of disorders and diseases, including arthritis, inflammatory conditions such as Crohn's disease, gastrointestinal problems such as peptic ulcer, diabetes,¹ high blood pressure,² and even heart attacks and stroke.³ As we are all subject to numerous stresses every day, both personal and work-related, it's very important for us to develop strategies that will be successful in helping us manage ongoing stresses.

The most important method for managing stress is to attempt to focus your point-of-view, your frame of reference, on the present moment. Our minds are constantly in motion, constantly at work creating new thoughts and new scenarios regarding some potentially stressful situation, or rehashing old conversations, old conflicts, and old problems. The result is that we're almost never at peace. When we try to sit down and relax for a bit, it's never too long before our minds start bringing up the exact things we'd like to be able to forget or ignore, at least for a little while. Most of us can't flip a metaphorical switch and shut off our incessant stream of mostly negative self-talk. But we can learn to remind ourselves to return to the present, to come back to this moment, the one that's happening now.

The best way to do this is to ask yourself, "is this [what I'm thinking about] happening right now?" If you can see that what's happening now is that you're sitting in a chair reading the newspaper, you have a good chance of being able to let go of what your mind is talking to you about. Say to yourself, "I'm right here, right now, and none of that other stuff is actually happening right now." This will help you create some distance from your self-talk, and the self-talk may even recede into the background for a while. The feeling of calm you might then experience is one you can build on. The more you practice returning to the moment, the more power you gain in being able to manage the stress in your life.

 

 Our office uses various techniques and methods to restore proper spinal alignment. The direct result is improved functioning of your nerve system, which directly improves the functioning of all your other body systems.

One of the structural problems addressed by chiropractic care is a "facilitated segment." This is a section of your spinal cord that is being bombarded by too many nerve signals. These nerve signals arrive at the wrong times and in too great a quantity. Physical pain and other diseases and disorders can develop as a result of a facilitated segment.

Stress makes facilitated segments (and their effects) worse. By aligning your spine, we can help reduce and resolve these irritated segments of your spinal cord. As a result, the stresses in your life have less physiological impact. You become better able to interact with people and situations, and become better able to manage stress.

Look for our upcoming Wellness Workshop on Stress Management to learn strategies for better dealing with stress.

www.atlanticchirofl.com

¹Bener A, et al: Association between psychological distress and gastrointestinal symptoms in diabetes mellitus. World J Diabetes 3(6):123-129, 2012

²van Dijk, AE, et al: The association between prenatal psychosocial stress and blood pressure in the child at age 5-7 years. PLoS One 7(8):e43548, 2012

³Pereira VH, et al: Stressed brain, diseased heart: A review on the pathophysiologic mechanisms of neurocardiology. Int J Cardiol 2012 Apr 20 [Epub ahead of print]

 

chiropractic, health, wellness, nutrition, stress, pain, alignment, problems, stress management, nerve, spinal cord, spine

Causes and Treatment Options for Muscle Cramps

A muscle cramp can bring a jogger to his knees or elicit the fear of drowning in a swimmer; however, athletes are not the only individuals to experience a muscle cramp or spasm. According to one estimate, approximately 95 percent of people will at some time in life experience the sudden, sharp pain associated with a muscle cramp.

A muscle spasm is an involuntary contraction of a muscle, part of a muscle, or several muscles that usually act together. If the spasm is forceful and sustained, it becomes a cramp. Most people describe a muscle cramp as a feeling of tightness in the muscle; it’s not unusual to feel a lump of hard muscle tissue underneath the skin in the vicinity of the cramp. During a spasm or cramp, it may be painful, or even difficult, to use the affected muscle or muscle group.

Cramps and spasms can affect any muscle, even those affiliated with the body’s various organs; however, they are most common in the calves, hamstrings, and quadriceps. Cramps in the feet, hands, arms, and lower back occur frequently, as well.

Many possible causes
Common as they are and painful as they can be, a shroud of mystery surrounds the cause of muscle spasms and cramps. Some researchers believe that inadequate stretching and muscle fatigue lead to cramps. According to the University of Michigan, other possible factors include a low level of fitness, overexertion (especially in intense heat), stress, and depletion of electrolytes through excess sweating or dehydration. Certain diuretic medications can also cause cramping due to a loss of sodium, potassium, and magnesium.

Treatment of muscle spasms
Typically, muscle cramps require no treatment other than patience and stretching; medicines are not generally needed to treat an ordinary muscle cramp. Gentle and gradual stretching, along with massage, may ease the pain and hasten recovery.

When a muscle spasm or cramp is the result of an injury, applying ice packs for the first two to three days may help alleviate the pain. Spasms that last a long time may be treated with moist heat for 20 minutes several times a day.

If you tend to get muscle cramps during exercise, make sure you drink enough fluids, and, after your workout, consider a warm Epsom salt bath followed by stretching of the affected muscles. Generally speaking, water is sufficient for rehydration; however, some may find a sports drink or juice beneficial as a means to restore their body’s electrolyte balance.

If your muscle cramps are associated with a specific medical condition, keep in mind that you need to address the underlying health problem for the cramps to subside.

Tips for Prevention
As with any health condition, it is always best to prevent muscle cramps or spasms—especially if you tend to develop them. Consider altering your diet and lifestyle by incorporating the following suggestions:

• Take steps to improve your diet. Eliminate sugar and caffeine from the diet, and increase consumption of fiber and protein. In addition, remember to eat plenty of calcium- and magnesium- rich foods, such as green leafy vegetables, yogurt, legumes, whole grains, tofu, and Brazil nuts. High-potassium foods, including bananas, avocados, lima beans, and fish, may also be helpful.
• Before and after you exercise, stretch muscle groups that tend to cramp.
• Incorporate strengthening exercises into your fitness routine.
• Avoid dehydration. To prevent dehydration, consume plenty of fluids and foods high in water such as fruits and vegetables.
• Avoid excess sodium and soda (high in phosphoric acid), as they can leach calcium.
• Avoid chocolate, caffeine, and alcohol, which can interfere with magnesium absorption.
• Improve your posture. For example, you may have mid-back spasms after sitting at a computer desk for too long in an awkward position.

Vitamin E has been said to help minimize cramp occurrence. Although scientific studies documenting this effect are lacking, anecdotal reports are common and fairly enthusiastic. Since vitamin E is thought to have other beneficial health effects and is not toxic in usual doses, taking 400 units of vitamin E daily could be considered.

Discuss with your doctor of chiropractic if your cramps are severe, happen frequently, respond poorly to simple treatments, or are not related to obvious causes like strenuous exercise. These could indicate a possible problem with circulation, nerves, metabolism, hormones, medications, and/or nutrition.

If you have any questions on this or any other condition, please contact our office at (386) 492-4881, and please visit our website at www.atlanticchirofl.com!

Cold and Flu Season

Cold and Flu Season is in full swing and this year its turning out to be one of the worst seasons on record.

What's the best way to fight or prevent colds and flu?

A Healthy Immune System!

Each year, more than $1 billion is spent on over-the-counter cold and flu medications, but these products do not attack the viruses that cause a cold or the flu. They only alleviate some of the symptoms and usually bring with them side effects like drowsiness, dry mouth, constipation and insomnia.

A strong immune system is the way to attack or prevent colds and flu. Chiropractic care plays a major role in optimizing the health of your immune system.

We just added a new page to our website that explains colds and flu in more detail along with why our chiropractic care will help with colds or the flu. Please take a minute to visit by clicking on the following link:

 

Cold and Flu Relief

If you or a family member is battling a cold or the flu or if you would like to help prevent catching a cold or the flu by improving the health of your immune system, please contact us by calling (386) 492-4881 to schedule an appointment, and please visit our website anytime.

 

Yours in Health and Wellness,

The Team at Atlantic Chiropractic and Wellness Center

Save Money on Your Health Care Costs

How Do We Control Health Care Costs?

As we all know, health care costs in the United States continue to increase at staggering rates. The expense of health care insurance premiums and the amount of deductibles goes up, while the amount of coverage and benefits goes down.
Recent changes to national health care laws have both employers and employees uneasy about how much more health care costs are going to rise.  For many, the costs have reached such lofty heights, they simple cannot afford it, whether they are forced to obtain health care coverage or not.

 

 

The Reason People Are Coming to Us Is Changing

For years, people have been seeking our chiropractic care as an alternative to traditional medicine after their medical care failed to resolve their health problem. After months or even years of having to endure the pain and discomfort of trial and error treatments along with a variety of different medications or surgery, people turned to us for answers. They grew tired of living with the same health problem day after day, taking expensive prescription drugs that caused all types of side effects and watching their medical bills grow.

Today, individuals and families are coming to our chiropractic clinics not only for solutions when traditional medical care has failed, but to make us their primary health care provider. They simply cannot afford traditional medical care and turned to our chiropractic care for its affordability.
While they may have came to us due to our affordability, these patients are finding they are healthier and do not get sick as often with common illnesses likes colds and flu as a result of our routine care.

The Cost of Chronic Pain

A study by Johns Hopkins University reports the annual cost of chronic pain in the U.S. is approximately $635 Billion.

How do we drastically reduce this out-of-control cost?
We believe the answer lies with chiropractic care. We focus on wellness and optimizing the human body to prevent injuries and illnesses that cause pain. Our patients who receive regular chiropractic care and follow our lifestyle guidance are simple not getting injured and sick as frequently. Therefore, they do not have to endure excessive pain. If they do become injured or sick, we help them recover quickly without the need for expensive prescription medications.

The Astonishing Cost of Back Pain

A study by the University of Washington published in the Journal of the American Medical Association reports spending on back pain in the U.S. exceeds $86 Billion each year.  The study shows medical costs associated with back pain have risen 65% in the past decade, primarily as a result of prescribing more medications, increased use of expensive diagnostics tests like MRI’s and more surgeries.  A significant portion of this huge increase is the medications being prescribed for back pain. Pharmaceutical spending for back pain increased 171% during the last ten years alone.
What’s even more astonishing than the huge increase in back pain related costs is the finding in the study that people with spine problems actually felt worse!
What’s the solution for treating back pain and reducing the associated costs? Based on our experience treating thousands of patients with back pain, we believe the answer lies clearly with chiropractic care.

It’s Time to Look at Chiropractic Care as the First Option

A wide variety of research studies like the ones highlighted above show the overwhelming costs of health care today. Aside from these studies, we all feel the pain of escalating health care costs on our monthly living expenses and budgets. The traditional medical health care model has reached a point where it has priced itself out of reality. The majority of people are struggling to keep up with out-of-control health care insurance coverage and health care related expenses or they simply cannot afford health coverage and are doing without it.
It’s clear the time has come to find a better way to approach health and receive affordable health care that enables you to enjoy your life. The answer can be found in routine chiropractic care.

See How Our Chiropractic Care Can Save You Money

It’s difficult to change and many people are skeptical of chiropractic care. An alternative to traditional medical care that does not involve taking prescription medications is a little hard to swallow for many.

Education, information and interaction will help calm your fears and answer your questions. You have an opportunity each month to obtain the necessary education, receive answers to your questions and interact with the physicians at Atlantic Chiropractic and Wellness Center by attending our monthly Half Hour to Health wellness workshops.
To RSVP for these free events, simply call (386) 492-4881!


Take control of your future health and health care costs. Learn how our chiropractic care will save you and your family money.  Please visit our website to learn more, and feel free to contact us if you have any questions about your health or the health of your family.

Enzyme Appreciation

Enzymes are substances that perform two specific functions–they can either start chemical processes or they make them perform more quickly. Every cell in living plants and animals contains enzymes that are responsible for the very functions that keep them alive.
If enzymes are so important to keeping us alive, how come so few people know about them or how they function? Consider this fact: Enzymes are required to perform every single chemical reaction that occurs in your body. If it weren't for enzymes, none of the vitamins, minerals, or hormones in your body could work properly. Seems then there is quite a bit we ought to know about them and what they need to work well!


Let’s look at digestion for instance. Digestion couldn't take place without enzymes. From the time food enters your mouth, enzymes both in the food and in your body are working to break it down into smaller particles so they can be absorbed properly. Raw foods contain lots of enzymes that are necessary for digestion; these are released when these foods are chewed.


Unfortunately, many of the enzymes in food are destroyed by the ways in which they are prepared and processed. Enzymes are destroyed in temperatures higher than 118° F (48° C) and some are destroyed in temperatures as low as 105° F (41° C), so most can't even survive light steaming – a way of preparing food that most people erroneously believe fully preserves the nutritional value of food!


What happens when the enzymes in food are destroyed and the only enzymes at work in your body are those that are made there? Digestive disorders, compromised immunity, allergic reactions, skin problems and mood swings can occur. Eating enzyme-deficient foods also taxes your pancreas and other organs, overworking and ultimately wearing them out. Since your body needs both kinds of enzymes, when only one kind is present, it suffers.


One way to address this problem is through juicing. In fact, juicing is one of the best ways to ingest raw foods as part of your diet. In a world where "fast food" has taken a firm hold on our eating habits, juicing vegetables provides a great way to obtain the enzymes you need to ward off diseases that can rob you of your health and energy.


Understanding that enzymes can also help to heal chronic health problems which often seem to defy medical solutions is important as well. Getting regular chiropractic examinations and adjustments are also an important part of keeping your immune system functioning properly as part of living a healthy lifestyle. When we work together to give our bodies the food and care needed to stay healthy – we all benefit!

Avoid Holiday Weight Gain

 

The holidays can be a tricky time if you want to avoid holiday weight gain. There are so many tempting treats, you need to be proactive to stick to good eating habits.   That means having a battle plan:


At work, where the parade of chocolate, cakes and cookies seems endless, tell yourself: “If I’m going to eat something, it really needs to be fabulous and worth the splurge.” “Flavanol-rich dark chocolate is one of the healthier choices," says Jamieson-Petonic. "Research shows it may help to control blood pressure and protect the heart."

Before the party: “When you're hungry and your blood sugar is low, you start to crave foods that are carb-rich and fatty, which can contribute to weight gain. A good defense is to have a small snack of carbs and protein before leaving home. Try apple slices with a tablespoon of peanut butter, or a few crackers with low-fat cheese.”
 
At the appetizer table, be conservative: “Avoid anything deep-fried, creamy or saucy, since these foods tend to be loaded with fat and calories; for example, cheese balls, pigs in a blanket and mini quiches. Opt for appetizers that appear closer to their natural state, such as veggies with herbs, shrimp cocktail, fresh fruit, grilled chicken skewers with a sweet and sour sauce, which is lower in fat and calories than a cream sauce, and grilled shrimp with cocktail sauce.”

At mealtime, choose an entrée you really want, and savor a small portion of it. Another tip: Instead of a large dinner plate, use a small, appetizer-size one (shoot for a diameter of six inches) to control your portions. Fill half of the plate with fruits and veggies, a quarter with protein, such as fish, poultry or meat, and a quarter with carbs, such as brown rice or whole grain pasta.

For dessert, put a small bit of cake or pie in a wine glass; if the dessert has a crust (for example, pumpkin pie), leave the crust behind. Not only will your dessert look pretty, you’ll cut down on your portion size and the calories you consume. It also helps to cut back on your calories and fat earlier in the day, so you can enjoy dessert now.

Along with the holiday eating, engage in plenty of physical activities to burn off extra calories: make a snowman with the kids, go out caroling, play a game of table tennis, dance and volunteer. If possible, walk to your holiday parties.

Finally, remember the real joy of the season is spending time with friends and family, not food. When you focus on your loved ones, you’ll be happier, not plumper!

Top 5 Reasons To Drink Lemon Water

Smoothies can be packed with protein; pre-workout energizers, hydrators, and post-workout recovery accelerators can deliver performance-enhancing nutrients; herbal teas can soothe or energize — all of these beverages have a functional purpose to meet specific wellness needs. And then there’s a less obvious, simple, blender-free drink that serves a mighty wellness-enhancing purpose. Providing more than just hydration, fresh lemon juice and water can deliver surprising benefits.
Starting every morning with a glass of warm lemon water is actually a ritual in Ayurveda or Yogic traditions, used to stimulate digestion for the day and clear the body of any toxins that may have settled in the digestive tract overnight. While it is tricky to apply the strict burden of evidence expected by Western science to traditional practices (often called “folk medicine”) that originated long before modern medical science standards were developed, research on the nutritional elements found in lemons suggests the numerous health benefits traditionally associated with drinking fresh lemon water daily may have merit.
We tend to reach for those warm beverages in the morning like coffee and tea, but try starting your day with some warm lemon water first to kick-start digestion. The water doesn’t always have to be warm, but it should be purified. Simply use half a fresh lemon per large glass of water or to taste and sip throughout the day. On a simple level, fresh lemons take plain old water up a notch. Here are 5 health benefits of drinking lemon water that elevate drinking it for reasons beyond just taste:

1. Support immune function: Lemons are high in antioxidant vitamin C, known for its supportive role in healthy immune function^1,2 which may reduce the risk of respiratory infection³. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms^4,5. Lemons also contain saponins⁶, which show antimicrobial properties that may help keep cold and flu at bay. Last but not least, ascorbic acid enhances iron absorption in the body; iron plays an important role in immune function⁷.
2. Alkalize the body: Although the tartness of a lemon may make them seem acidic, lemons are actually one of the most alkalizing foods for the body. Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood.
3. Aid digestion: Citrus flavonols⁸ are believed responsible for lemon’s traditional use as a digestive tonic. Believed to stimulate and purify the liver, lemon juice is traditionally understood to support digestive hydrochloric acid in the stomach further aiding digestion. Vitamin C status has been associated with reduced risk of peptic ulcers caused by the bacteria Helicobacter pylori⁹.
4. Clear skin: Vitamin C and other antioxidants in lemons combat free radical damage. Free radical damage — especially as caused by UV exposure and environmental toxins — is responsible for many symptoms of aging. Antioxidant intake can help offset this damage, minimizing wrinkles. Further, lemon juice can be applied topically to scars and age spots to help reduce their appearance. Traditionally used as a liver stimulant, lemon water is also believed to help purge toxins from the blood, helping to keep skin clear of blemishes.
5. Promote healing: Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage¹⁰. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.

Side Effects of Splenda

We are all familiar with the little yellow packages of Splenda that promise to satisfy our sweet tooth without the extra calories and the carbohydrates. You may have used Splenda in place of aspartame and saccharine and the -now banned by the FDA- cyclamate because you know they are composed of dangerous chemicals. And Splenda is natural, right? Well, not quite.

“Splenda” is the commercial name used for sucralose. The manufacturers advertise Splenda as being more “natural” than other sweeteners, as the main substance, sucralose, comes from sugar. This is very misleading though, as it leads consumers to believe that sucralose comes from sugar the same way that cheese comes from milk.

The way that sucralose is produced is much more complicated, but to put it simply splenda is chlorinated sugar (chlorocarbon).  Other common chlorocarbons include carbon tetrachloride, and methylene chloride which are all poisonous!  Chlorine in numerous studies has been proven as toxic to our bodies and can accumulate in our systems over time.

The reason that a chemically altered molecule, like sucralose, can be threatening for our health if ingested, is the fact that our bodies are not made to recognize these substances and do not know how to properly deal with them. This is not the case with sugar (sucrose, lactose, fructose) that we have been ingesting for thousands of years.

So, What Are the Splenda Side Effects?

Sucralose accumulates very slowly and with habitual use. To make it more clear, if we eat something containing sucralose once, our body will manage to eventually get rid of sucralose. But if we ingest it every day, our body does not have enough time to deal with it.  A study showed that with a moderate consumption 96.7% of sucralose leaves our bodies, while high consumption the percentage falls to 92.8%.  This means chlorine is being stored in other areas of your body causing your cells to become toxic!

You may say, if it’s so dangerous, then why is it FDA approved?  (FYI, the FDA approves a lot of things that later are pulled off the market once enough people die like cyclamate and Vioxx).  The FDA points to over one hundred studies that claim sucralose is safe. The problem is these studies are typical, and usually conducted by companies who are financially invested in Splenda, and all were short term studies. One of the studies tests if Splenda causes teeth decay, for example, which is of course a serious issue, but not life threatening. The vast majority of the studies used rats, not humans and in very, very limited amounts.

What about the other studies though? The ones that show that in amounts of 500 mg/kg sucralose is hepatoxic and nephrotoxic, meaning that it causes damage to the liver and kidneys. Those studies are not taken seriously by the FDA, as the test subjects were -guess what- rats. And their defense mechanism are not considered adequate to simulate the human body’s response. The controversy of the FDA’s behavior here is of course obvious. It is a fact that the amount of sucralose used in these studies is very high, but it is chosen as they want to test the effects of accumulated sucralose in the human body after years of everyday use.

Apart from the liver and kidneys, a 2008 Duke University study found that Splenda alters the intestine flora as it destroys beneficial bacteria. This is a major problem because we need good bacteria also known as probiotics for a healthy immune system.

Many people report the side effects as resembling allergic reactions. The most commonly reported Splenda side effects are:

• migraines
• dizziness
• intestinal cramping
• rashes
• acne
• headaches
• bloating
• chest pain
• tinnitus
• gum bleeding

And the list goes on! Of course, it’s hard to pin point that Spenda was exclusively responsible for these side effects, but in the reports people claim that they felt better once they stopped using Splenda.

James Turner of “Citizens for Health” is fighting for the labeling of products containing Splenda, to give consumers a choice to avoid sucralose. There is a good reason for that, as even if someone chooses not to use Splenda in their beverages, it is used as an additive in so many low calorie and/or sugar free foods and prepackaged goods, that it is quite hard to avoid it.

What Sweetener to Use Instead of Splenda?
Concluding, Splenda does not have any long term research and we know by its chemical makeup that it is not good for you.  Too much chlorine in your system is toxic and there are healthier, natural sweeteners available today like Whole Leaf Stevia. I suggest you make the switch to Stevia or raw local honey to satisfy your sweet tooth in a healthy way! I also recommend that if you have Splenda or other artificial sweeteners in your home or office, that you throw them away today!


Sources and Further Reading:
Mayo Clinic article on artificial sweeteners: http://www.mayoclinic.com/health/artificial-sweeteners/MY00073
National Cancer Institute on artificial sweeteners and the link to cancer: http://www.cancer.gov/cancertopics/factsheet/Risk/artificial-sweeteners
A complete guide to sweeteners by Brian Rigby http://www.peertrainer.com/health/complete-guide-to-sweeteners.aspx
A blog with reports about “Splenda Sickness” http://splendasickness.blogspot.nl/2006/03/long-list-of-symptoms.html
Info used from draxe.com

Statin Cholesterol Drugs Zap Your Energy!

    A study in the June 12, 2012 issue of the journal Archives of Internal Medicine reports that the cholesterol lowering statin drugs can leave users feeling drained and tired after exertion.

    Beatrice A. Golomb, MD, PhD, of the University of California San Diego (UCSD), and colleagues found that combined scores for change in energy and exertional fatigue worsened after patients started taking a statin compared to the group who did not take the drugs.

    The study included 1,016 men and women with low density lipoprotein (LDL) cholesterol screened at 115 to 190 mg/dL, who were given 20 mg simvastatin, 40 mg pravastatin (Pravachol), or a placebo daily for 6 months. The participants had no cardiovascular disease or diabetes.
    Overall, 21% of participants felt more tired after exertion. Women, however, were particularly affected. As many as 40% of women taking Zocor felt more tired and fatigued during physical exertion as women not taking the drug. 
    "These findings are important, given the central relevance of energy and functional status to well-being," the researchers said.
    
Of concern was increased fatigue and tiredness had the effect of decreasing the amount of exercise people wanted or were able to do. Exercise has been shown to be very important in lowering cholesterol counts.

One of the best things you can do to combat the fatigue is to supplement with CoQ-10.  This is depleted in large amounts in the body when taking any statin drug, and needs to be replenished.  Recommended dosage for anyone on a statin drug should be no less than 200mg per day! Some of the benefits ot taking CoQ-10 include:

•  producing more energy to be used by your cells
• boost your heart and cardiovascular health
• works as an anti-oxidant to protect against free radicals
• help reduce signs of aging
• provides a boost to your immune system
• helps support your nervous system and an active mind

If you know someone who is taking a statin drug for their cholesterol, please have them call our office to speak with Dr. Phil about natural ways to help lower cholesterol, as well as supplements like CoQ-10 to help protect their body from the harmful side effects of cholesterol and statin drugs.  

Eating Healthy While Eating Out!

When you eat at home, you know what you’re getting. Head to a restaurant, and it’s another story.
The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.

So Many Options
When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.

Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

Need some extra seasoning? Leave the salt and butter alone. Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

Food Preparation
Menus are often vague when it comes to the way the food is prepared. If you're not sure or the menu doesn't say how the food is prepared, be sure to ask.

Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

To play it safe and to avoid excess fat, choose foods that are grilled, boiled, steamed, stir-fried, or poached instead of fried, baked, or battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “vinaigrette.” These may all sound healthy but may are deceiving.

Foods that are lightly breaded are often deep-fried. A wrap may sound like a good option, but two slices of bread may have fewer calories than a 10-inch tortilla. Baked sounds better than fried, but it could possibly mean the food is baked deep-dish style and contains high-fat, creamy ingredients. While baked salmon is a good choice, baked lasagna is high in fat. And though vinaigrette dressing sounds healthier than a cream based dressing, it is mostly oil, so order it on the side.

Portion Control
Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you'll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

Know What to Look For
Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

Remember that healthy eating is only half of the battle when it comes to losing weight.

A regimented exercise plan is a necessity for effective and healthy weight loss!

Adjust Your Mindset!

Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch your calorie intake drop instantly!

Bones or Nerves?

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 We live our lives through our nervous systems. Whether it's enjoying a sunset,
 digesting dinner or warding off an infection, our nervous systems control
 everything. Better nervous system = better life.
 Our culture is focused on blood, such as pulse, blood pressure and cholesterol. 
 Yet these largely result from nervous system directions. So even the smallest
 nervous system disturbance can dramatically affect the way your whole body  works.
Since the moving bones of the spinal column are in such close proximity to the spinal cord, and the 31 pairs of nerve roots that branch out from it, many people think chiropractic is all about bones.
But I see myself as a nerve doctor, not a bone doctor. The spinal column is merely where we find the vertebral subluxations that are often the source of nerve disturbances between the brain and body. Reducing nervous system tension allows your body to work normally so health can return. Simple, really.

Flax Seeds and Menopause

Several studies looked at the consumption of flax seeds and its effect on menopausal symptoms. One study
published in the Journal for the Society for Integrative Oncology (2007Summer; 5(3): 106-12) involved 30
women having at least 14 hot flashes each week. The subjects were given 40 grams of crushed flax seeds each day. Over a six week period, the women experienced a mean 57% decrease in the number of hot flashes. Subjects receiving the flax seed also experienced less joint and muscle pain, a reduction in sweating and chills, and a general improvement in the quality of life.

Another study, appearing in Family Practice News (February 1, 2005:48), was double-blind and placebo
controlled. It involved 85 women who were experiencing at least 5 episodes of either hot flashes or night sweats per day. They were randomly assigned to receive either 40 grams per day of flax seed or a placebo for three months. After the initial three month therapy, the subjects switched roles, with the placebo group receiving therapy and the initial therapy group receiving a placebo (crossover). There was a 38%
decline in the median number of hot flashes when a group was receiving the flax seed. Occurring with the decline in symptoms was an increase in enterodiol, enterolactone and other lignans found in the urine.

Other Flax Seeds and Menopause research appearing in Cancer Epidemiology Biomarkers Preview
(October 2000;9:1113-1118) also found an increase in urinary lignans when women were supplemented
with flax seed. The flax seeds may affect estrogen levels. A study that appeared in Cancer Epidemiology
Biomarkers Preview (July 2000;9:719-725) found that supplementation with flax seed increased the ratio of the urinary excretion of 2-hydroxyestrogen and 16 alpha-hydroxyesterone. A study appearing in Gynecology
and Obstetrics Investigation (2007; 64(4): 204-207) looked at the effect vitamin E supplementation had on
hot flashes. The double-blind, placebo-controlled study involved 51 female subjects who were given
either 400 IU of vitamin E or a placebo for a period of four weeks. They were taken off of the
supplement for a week and given it again for another four weeks. The vitamin E supplementation produced
statistically significant reduction in the number of hot flashes experienced by the group receiving the therapy.

3 Worst Things To Do While Dieting

I have some sad news today.

Well, it's not really news, because you probably already know this:  Less than 5% of people who go on a diet actually succeed at losing weight (and keeping it off).

*Moment of silence.*

What a sad, yet very true statistic.
Fortunately, it's not really all that complicated when you know "what's up" (as the kids say).  You see, out of all the reasons people fail to see results from dieting, I've enumerate what I feel are the 3 BIGGEST culprits below…and if you STOP doing these 3 things, you'll be well on your way to losing a ton of weight…for good.

The 3 Worst Things to NEVER Do While Dieting

1.  Heavily restrict your calorie intake.  Sure, it may make logical sense that if you only eat a cup of salad a day, you'll be losing fat like gangbusters.  Unfortunately, it don't quite work like that.  The truth is, your body hates heavy calorie restriction and crash diets…they almost instantly send your body in to "starvation mode", decreasing metabolism and causing your body to hold on to your fat stores as a starvation protection mechanism.
Moderate, not severe, calorie restriction is the way to go for consistent, week-to-week fat loss…but even that can become problematic.  Bringing us to our next worst thing to NEVER do while dieting:

2.  Restrict calories for more than 1 week.  No matter how moderate your calorie restriction, it won't take the body long to figure out that you're eating fewer calories than it's used to getting on a daily basis.  The result?  Slowed fat loss and the dreaded fat loss plateau.  Not only do fat loss plateaus suck from a results standpoint, but they're incredibly disheartening psychologically and cause many people to give up on diets from the lack of progress.
I mean, who wants to sacrifice for no reward?  Not me.
Research has shown that it takes just under a week for important fat burning hormones to drop off due to calorie restriction, so it's best that calorie restriction be limited to 1 week at a time.  So what do you do to "reset" your metabolism after a week of dieting?  Well, that brings us to our next worst thing to NEVER do while dieting:

3.  Deprive yourself of your favorite foods.  Do you like ice cream? Yeah, me too.  How about pizza?  Love it.  Shame that these delectable favorites aren't on the "approved" foods list of very many "diets", and that brings up several problems:

A) You're GOING to cheat.  Yes, even you with the supersonic will power. And when you do, you're going to feel guilty and defeated…but you don't have to, and you shouldn't feel that way.


B) Depriving yourself of your favorite foods for weeks at a time will actually detract from your results due to the reasons shared in #2.

If you're feeling that you would like to see some positive results in your body then we can create a custom plan for you. Feel free to contact us if you want results.  And yes we do accept calls over the weekend.


Atlantic Chiropractic and Wellness Center
386-492-4881