Gabby my motivator

For the past few months, I have began working towards a personal goal of running a 5k and eventually, a marathon. I have been interval training 3-4 times a week.  Alternating between walking and running has been great for me and my dog, Gabbby, as we are getting into shape together!  If I forget or try to come home and be lazy after a day at the office, she will whine and nudge her leash! She has been helping hold me accountable to the goal!

 

This past weekend was full of events and celebrations, I felt exhausted and depleted by the end. With all the distractions, I had ended up taking a week off from exercising. On Monday, I was asked multiple times if I was okay because my mood seemed down. I met Tuesday morning with the same exhaustion,  I  forced myself out of bed early and I found myself wishing gabby was a goldfish. I begrudgingly  strapped on my running shoes which felt like lead weights and leashed gabby and headed out the door.  Before long I realized  It was one of the longest periods of straight running I have had since I started! Gabby was smiling as her paws met my stride! It felt great to be  back to exercising! Later that day, the same person was asking me what was different. I seemed happier to her. The only difference was I had made the time to exercise! This was the first time I have realized how much exercise affects my mood!

 

Beginning a new exercise routine can be challenging, but it is vital for a healthy you! Not only is it necessary for the health of your heart, but it increases your feel good hormones, such as endorphins, and you gain self confidence! Not a runner? Find an exercise program or activity that you love! Find something that excites you as running does Gabby! Make a promise to yourself and/or your pup and get to moving! Start a walking group with your friends and neighbors to get exercise, fresh air, and support! You can also make it your alone time! Be sure to find your motivation whether it is a friend, trainer, a goal of weight loss or time/distance, your dog, etc. Also, have something or someone that holds you accountable on the days you need that extra push! Keep trying different exercise activities until you find the one you love!!

Already found what exercise you love? Share it with us to help others find the right exercise for them!

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Death by Medicine

 

Iatrogenesis is defined as the inadvertent and preventable induction of disease or complications resulting from the medical treatment or procedures of a physician or surgeon. The institute of medicine states this results in 100,000 deaths every year. This is a very conservative estimate, and the actual number may in fact  be well above 750,000, firmly placing it as one of the leading causes of death in the United States. That’s equivalent to 6 jumbo jets falling from the sky every single day.

 

If the airline industry allowed 6 jumbo jets to crash every day, would you still fly?

 

Modern medicine is very good at certain things. We now have extremely few deaths annually due to infectious disease. If your body is mangled in an accident, surgeons can go in and piece you back together and stitch you up. However, there are some things that medicine is not so good at. These are the chronic diseases. Hypertension, heart disease, cancer, diabetes, and mental illness rank at the top of these. These are largely related to our lifestyles, and drug therapies are designed to treat the symptoms, but do not address the fundamental causes, and are always accompanied by “side effects”.

 

The point is, if your lifestyle leads you to develop these diseases during your life, you can’t expect to go to a doctor, get a pill, and get a “quick and easy” fix. So we need to be proactive about our health! Our best bet is to do what we can NOW to keep our bodies functioning at their best! That involves eating right, staying active, keeping a positive mental attitude, and perhaps most importantly, keeping our nervous system, the “master control” system of our whole body, functioning as well as possible. Chiropractors have been adjusting the the spine for over a century in order to restore alignment and tone to this vital system so that the body can function at its best!

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Eggs can be frozen!

Food Storage and Handling

I was at my local Publix on Cobb Parkway getting some water from the Glacier in the foyer. It takes 3.67 minutes (that’s just a guess) to fill each 5 gallon jug. Less Waste? I didn’t want to waste the time so looked around for something to read. This Publix has a nice selection of reading material available on the rack in the middle of the foyer. The first pamphlet I picked up because it had a nice picture of three girls obviously enjoying soccer, which is one of my favorite things too. It was a fun read and I was happy to know that someone took the time to write all the great things that soccer teaches young kids. It talked a lot about building community around the game. I put it down since the first bottle was full and I had no need for any more paper on the floor of my car tonight.

I had already kinda picked out the next pamphlet I was going to read. The title is “A Guide To Food Storage and Handling How to Maintain Quality and Safety”, nice huh. Less Waste?I didn’t know how it would be written or presented and since I found the pamphlet on soccer a little academic I just expected that from this one too. It did not disappoint but food safety issues are usually interesting to me and this was nicely done. And I am so glad because it taught me something new. Eggs can be frozen WOW! “When freezing egg yolks, beat in either 1/8 teaspoon salt or 1 1/2 teaspoons sugar or corn syrup per 1/4 cup egg yolks (4 yolks)”. What’s also amazing is that eggs can remain frozen for 12 months, it is tied with margarine in the dairy and egg products for the length of time and of all the products only soy based imitation meat would last longer (up to 18 months). Isn’t that great survivor knowledge? So I think this is saying that egg whites can be stored in the freezer without any additives but if you want the yoke follow the steps above.

If you have used this method or know of another way to store eggs share it in the comments.

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Posture Awareness

How important is posture to your health? Who doesn’t remember being asked to “sit up straight” or don’t slouch when you were a kid? Posture is the window to the spine and therefore makes me want to share with you how to become more posture conscious.

An important indicator of poor postural habits is the forward head and forward rolled shoulders. This is not hard to acquire if you sit in front of a computer or at a desk most of your day at work or school. Another indicator is higher shoulder on one side and this could be from carrying a heavy school bag or just carrying a heavy purse for the ladies. Looking from the side of the body the ear, shoulder and pelvis should be lined up as this would be the ideal position to keep balance and weight distribution even.

When one has chronic poor posture this leads to weaker muscles and a spine that degenerates quicker than it was designed to. Of course, one of the most important and my first recommendation is to get your spine checked and start with regular spinal adjustments from a doctor of Chiropractic. This, and some simple exercises in your daily routine to strengthen muscles and correct postural misalignments will get you on the way to a better life with more energy and vitality.

Find the links below to start working on your posture! Enjoy

http://www.posturesupportnet.com/posture-support/best-online-posture-exercises-for-improving-posture

 

3 Exercises to Improve Your Posture

These three exercises are simple yet powerful; practiced regularly, they can fundamentally remake your posture.
  • Start by doing a set of each exercise once a day for a week or two, just to get used to them. Then bump up the frequency to three times a day, or whenever you feel your posture sagging.
Chin Glide

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This subtle move counteracts neck-craning. Bring your teeth gently together and slowly, softly glide your head backward — 1/4 to 1 inch — without tilting it, until you feel mild tension. Keep your shoulders relaxed. Hold for 5-10 seconds. Repeat two more times.

Mid-Back Makeover

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Extend your arms out and up to about shoulder height, bent at elbows with palms pointing up. Squeeze your shoulder blades together. You should feel a stretch along your chest and the front of your shoulders. Hold for 5 seconds. Repeat 5 times. If you feel sharp pain, ease off until you feel only mild tension. If this hurts, hold your arms a bit lower; after doing this exercise a few weeks, gradually raise them.

Pelvic Tilt

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This technique trains your pelvis to support your spine. Stand using good posture. Relax your hips and let your buttocks protrude somewhat. Place thumbs on lower ribs and fingers on hip bones. Tuck your buttocks under, so your hip bones line up under your lower ribs. Hold for 5 seconds, then repeat at least three times.

 

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Back Surgery – The Facts

- There are 5.2 million Americans who are disabled due to low back pain.

failed back surgery

- In 2007, there were over 1,175,000 back surgeries performed.

- Results of studies consistently show that surgeries increase the risk of complications, without improving disability or reoperation rates. Yet the number of surgeries performed continues to increase.

- One study showed that among 600 people who had a single back surgery, 71% did not return to work after 4 years. Out of 400 people who had multiple surgeries, 95% did not return to work after 4 years.

- 2 years after fusion surgery, 64% were disabled, 22% had a second operation, and 12% had other complications.

Possible surgery complications include:

  • Burned, lacerated, or torn nerve roots.
  • Damaged to the arteries that supply the lower spinal cord.
  • Scar tissue formation, spinal cord adhesions.
  • Deep vein thrombosis and pulmonary embolism.
  • Paraplegia or Quadriplegia.

- The cost of chiropractic care is around *3 PERCENT* of the cost of surgical care.

- Non-surgical disc decompression hydrates and strengthens brittle, damaged discs.

- Chiropractic care improves motion and restores normal spinal mechanics, slowing or reversing the degeneration of intervertebral discs.

- The majority of disc herniations recover with conservative care.

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