Health and Wellness Newsletter
Top Two Tips for Reaching Your Normal Weight
|Chiropractic Care and Lifelong Health
Chiropractic care helps support all your health-related activities. Following a healthy food plan and making sure to eat at least five servings of fresh fruits and vegetables every day is one important step. Engaging in a regular program of vigorous exercise is a second critical step. A third key component of an overall health-and-wellness program is regular chiropractic care.
Regular chiropractic care helps you get the most out of all the other things you're doing. By helping reduce nerve interference, chiropractic care helps your body perform its tasks properly. For example, your digestive system works more efficiently and you're able to make better use of the good things you're eating. Your musculoskeletal system is better able to adapt to stresses and strains and your body builds lean muscle mass where it's needed. Regular chiropractic care helps your body do the things it needs to do to keep you healthy and well.
It's well-known that one-third of American adults are overweight and an additional one-third are obese.1 In addition, 17% of U.S. children and adolescents are obese.2 Worldwide statistics are similar. These facts are strongly associated with ongoing epidemics in diabetes and cardiovascular disease. Diabetes may cause loss of vision, kidney problems, and loss of circulation in the legs and feet. Cardiovascular disease includes high blood pressure, stroke, and heart attacks. Being overweight or obese may cause diseases which require lifelong treatment. Personal action is needed to begin to restore good health, but it's important to understand the specific nature of the actions to take.
What is not required is a drastic reduction of body weight to some idealized norm of "thinness." It is not appropriate for people to attempt to force themselves to look like runway models. What does work is applying simple techniques and strategies to encourage a gradual loss of weight. Over time persons on such a plan will achieve a body weight that is normal for them. There are two key steps to reaching your normal weight.
The first step is to reduce your overall intake of calories by eating six small meals a day. If five small meals works best for your schedule and daily needs, that’s fine. The main point involves total calories. With six small meals, each one is about 300 calories - a little less for women and a little more for men who are taller and more heavily muscled. For men the daily calorie intake is between 1800 and 2100 calories. For women, the daily calorie intake is between 1700 and 1800 calories. By experimenting a bit, you’ll find your optimal calorie level that results in consistent weight loss. Make sure to combine complex carbohydrates and protein at each small meal. The numerous benefits of food combining include maintaining insulin levels in a normal range and improved cognitive/mental function.
For many people, this reduction in daily calories will have an immediate and dramatic impact. There may be real hunger pangs, and it will be important to remember that the next small meal is only a couple of hours away. The pounds you lose in the first couple of weeks will likely provide plenty of reinforcement to help you through the times when you are really hungry.
The next and simultaneous step is to begin a program of regular, vigorous exercise. Of course, if you haven't exercised in a long time you'll need to start slowly. Your goal is to build up to 30 minutes of vigorous exercise five times per week.3 Ideally you'll be doing both cardiovascular exercise and strength training, and in the process you'll build lean muscle mass. The result is an elevation in your basal metabolic rate which causes your body to burn fat even while you're resting!
As you follow these two health-promoting programs, you will notice that you're steadily and gradually losing weight. There will come a time, anywhere from 6 months to a year after you've begun your new lifestyle, when your weight loss will stop. For example, you'll notice you only lost half a pound over the previous week or two. Then you'll know that you've reached your "ideal" body weight. You've reached the weight that is normal for you. It is very likely that your new body mass index (a ratio between your height and weight) is now in the normal range or very close to the high end of normal. You've taken control of your health and your life, and the very good news is that you've built new habits that will last a lifetime.
1Ogden CL, et al: Prevalence of obesity in the United States, 2009-2010. NCHS Data Brief No. 82. National Center for Health Statistics, Centers for Disease Control and Prevention, January 2012
2Waters E, et al: Interventions for preventing obesity in children. Cochrane Database Syst Rev 7(12):CD001871, 2011
3Centers for Disease Control and Prevention: Vital signs: walking among adults - United States, 2005 and 2010. MMWR Morbid Mortal Wkly Rep 61:595-601, 2012
Nutritional counseling is a type of assessment made which analyzes various health needs in regard to diet and exercise. A nutritional counselor helps people to set achievable health goals and teaches various ways of maintaining these goals throughout their lifetime. Nutrition is an important part of a healthy lifestyle. Without proper nutrition, one does not have enough energy to make it through the day.
This type of counseling assists all ages, ranging from pregnant women, to vegetarians, to the elderly and people with different medical complications. Those who may benefit include those with:
Diabetes; Osteoporosis; Poor nutrition and eating patterns; Eating disorders (some of which may require eating disorder treatment); Digestive complications; HIV; Cancer; Hypertension; Nausea; Nutritional questions; Allergies; Organ problems; Obesity; Hypoglycemia; Menopause; Fitness goals; Heart diseases
Spinal Decompression (IDD Therapy)
The Accu-SPINA is one of the most scientifically advanced back pain treatment systems available today. Designed to non-surgically relieve disc pressure, this device employs force delivery techniques which mimic physical therapy approaches to spinal dysfunction. The Accu-SPINA™ system has the ability to target specific segments of the lumbar spine for treatment. Over the course of a full treatment regimen, this system enables the treating specialist to distract the intervertebral space by a distance of 5 to 7 millimeters, thus significantly decreasing pressure inside the disc.
Spinal Decompression (IDD Therapy) Testimonials
"I endured neck pain for so long, due to two herniated discs. I could not find a comfortable position. My sleep was constantly disturbed. After the treatment, I was back to normal and pain free. I can now sleep through the night without pain. Thank You!" - P.R.
"I had sever pain down my right leg and around the knee area. I'm 62 and I felt like I was 85! Since starting IDD therapy, there has been steady improvement. I was pain free after all of my treatments! I strongly recommend this therapy for anyone with bulging discs and leg pain." - A.E.
Call us now at 908-522-8989 for a complimentary consultation to learn more about the benefits of IDD therapy and how it can help you.
Our Physical Therapists are Licensed Certified Professionals with extensive knowledge and training in anatomy, physiology and the biomechanics of the body. Physical therapy is a branch of rehabilitative health that uses forms of exercise and equipment which are specifically designed to assist people to either regain or improve their physical abilities. Physical therapy helps to restore a person's best ability to function through minimizing physical impairment, disability-related congenital and acquired conditions, and functional limitations.
The type of physical therapy treatment a person receives is dependent upon their condition. Complete physical therapy treatment can include some different elements. Pain reduction might include the use of ice, heat, relaxation, massage, joint mobilization, stretches, or the use of electrical stimulation or ultrasound.
We have on staff Jeff Aleski, Board Certified Acupuncturist who specializes in back pain, tendonitis, carpal tunnel, pain management, irritable bowl syndrome, infertility, face lift rejuvenation, sinus pain and more. The goal of this dynamic and integrated 5,000 year old health care system is to activate the natural, self-healing abilities of the body. Acupuncture is safe, natural, drug-free and effective.
Ten key benefits of acupuncture include:
Improved Health and Quality of Life; Stress Reduction; Pain Reduction; Improved and Faster Recovery from Injury, Illness and Surgery; Emotional Balance; Respiratory Health; Insomnia Relief; Strengthening Your; Immune System; Premenstrual (PMS) and Menopausal Symptom Relief; Reduction of Side Effects of Chemo and Radiation Therapies
We hope to see you soon. Remember, for a better tomorrow, do something about it today!
Do not forget to stop by for a spinal checkup and an adjustment.
Please remember that everyone needs to be free from pain so bring your friends and loved ones for a spinal checkup.