Proper Nutrition for Exercise/Weight Loss or Maintenance

1. Drink lots of water-64 oz per day (eight glasses). Try to avoid
sweeteners, sweeten water with fresh berries or use lemon to
add flavor instead. Avoid both sweetened and diet soda, they do
not rehydrate and contain toxic chemicals. Drinking a glass of
water, tea, or broth 30 minutes before a meal has been shown to
promote weight loss.
2. Get quality lean protein in your diet. Egg protein, cottage cheese,
whey protein are most bioavailable (easiest for your body to
absorb). Beans are also an excellent source of both protein and
fiber. Protein is needed for your body to put on lean muscle. A
serving of protein is roughly the size of the palm of your hand.
3. Fiber-minimum of 25 grams per day for women, 38 for men. It is
important to get both water soluble fiber (ex-pectin in apples) and
insoluble (ex-fiber from wheat bran). Fiber enhances blood sugar
control, and keeps you feeling full to reduce the number of
calories you eat per day. Most people have to take a fiber
supplement to get this much fiber, start slowly, a 1-2 mg
supplement before meals and at bedtime, working up to 5 mg at
these times provides 20 mg fiber per day.
4. Eat plenty of fresh vegetables and fruits, 6-10 servings per day.
Fresh is best, but frozen is an option when fresh is not available.
Avoid canned fruit and vegetables which lose a lot of nutrients in
processing. Canned vegetables also contain a lot of sodium.
Liners of cans are also lined with BPA, a toxic chemical that has
been banned from baby bottles in the U.S. due to its toxicity.
5. Eliminate processed food from your diet, often full of chemicals,
fillers, refined sugar, and trans fats that promote weight gain and
make your heart less healthy. Be careful; the box may say “0 g
trans fat/serving” but if the label has “partially hydrogenated” in
the ingredients list, there is trans fat. Crackers, margarine,
cookies, boxed cake mixes often contain trans fats.
6. Reduce refined sugar intake (white sugar). Avoid artificial
sweeteners, with the exception of Stevia. You may use honey,
maple syrup, or agave syrup to sweeten drinks or food; these are
lower on the glycemic index so they do not cause a large increase
in your blood sugar.
7. To lose two pounds per week, you need to cut back by 500-1,000
kcal/day. Only drop those calories one week at a time. (For
example, a male who is eating 3000 kcal/day should go down to
2500 for the first week, then 2000 the next week.) Do not lower
your daily caloric intake below 1200 kcal per day, this promotes
muscle mass loss. There are lots of free online resources to track
what you are eating, the number of calories eaten, fat grams, etc.
One example is myfitnesspal.com
8. Low to moderate intensity exercise mobilizes fat. With moderate
intensity exercise, you are sweating, but still able to carry on a
conversation. You need a combination of
endurance/cardiovascular exercise (walking/biking etc) and
resistance exercise (bands, light weights) for weight loss and
maintenance of weight. Depending on the type of exercise, you
burn more calories for a few hours afterward. Resistance exercise
builds muscle mass to increase your metabolism.
9. If you are trying to lose weight, consider utilizing a quality meal
replacement once per day, such as Ultrameal. Be careful of the
ingredients in the meal replacement. No more than 200 calories
per shake, at least 15 grams of quality protein (whey or soy best),
and at least 3 grams of fiber per shake. Make sure it contains no
high fructose corn syrup or sucrose (table sugar). Fructose is fine
for a sweetener; this is the sugar derived from fruit and is lower
on the glycemic index. Avoid meal replacements with artificial
sugar as these often stimulate appetite and lead to weight gain.
10. Be wary of weight loss supplements, both with ephedrines and
ephedrine free. These do increase metabolism but also can lead
to tremors, high blood pressure, liver damage, and stroke.

Don't Let Your Pillow Keep You Awake

Rest and sleep are the body's chance to heal itself from the postural, physical, and nervous insults of the day. The use of some of the following pillows can improve the quality of rest and repair, allowing one to wake up more rested and ready to face another day.

Different Types of Pillows
It is important to note that not all pillows work well for everyone.  A short trial of one week should be enough time to decide whether or not the pillow is providing benefits.

• Knee Pillows - Side Sleeping -  using a traditional pillow either between the knees (when sleeping on the side) or below the knees (when sleeping on the back) can help alleviate strain on the lower back.  When sleeping on the side, bending the knees and placing a pillow between the knees prevents the knees from coming together and keeps the spine in the neutral position.  When there is no support between the legs, the upper leg rotates downward, pulling the pelvis, and distorting the natural curve of the spine.  Adding support between the knees can prevent back pain induced by these types of forces and allow the back to heal and rest while sleeping.  Usually a firm pillow between the knees works better than a softer pillow because it serves somewhat as a kickstand to keep the upper leg from rotating over the lower leg.
• Knee Pillows - Back Sleeping - when sleeping on the back, placing a pillow underneath the back of the knees helps reduce the load on the lower back.  Some people even prefer to have two pillows to elevate their knees higher.  With two or more pillows underneath the knees, the lumbar spine is flattened, putting less force on the facet joints of the spine.  This position is the best overall to help the back rest comfortably, and many people find that this is the only way they can sleep during a severe bout of back pain or while recovering from spine surgery.
• Body Pillows - a pillow that is as long as the body can serve several functions for people who prefer to sleep on their side as the top portion can be used to support the head and neck, while the bottom portion supports the knees and legs.  Some people find this more comfortable than using separate pillows for the head and knees.  In particular, women who are pregnant may find that a body pillow that provides added support for the abdominal area helps them rest comfortably.  Throwing the top leg over the body pillow while side sleeping should be avoided as this places a twisting force on the lower thoracic and lumbar spine.
• Neck Pillows - a pillow that is contoured to fill the spaces under the head and neck can be helpful for people with cervical spine problems.  Also called cervical pillows or orthopedic pillows, this type of pillow had a deeper depression where the head lies, and extra support under the neck.  People with cervical pain may favor these pillows, as they fill the hollow space created by the neck and help keep the neck in alignment with the spine.  Some orthopedic pillows tend to wear out after one or two years and may need replacing.

Using a variety of pillows for both comfort and support can make a big difference in alleviating or avoiding back pain and getting a good night's sleep.  For people with spinal disorders, the right type of support can be especially important in helping the spine rest comfortably.

For example, most down or feather pillows offer very little structural support compared to pillows filled with firmer materials.  People who suffer from moderate or sever spinal dis degeneration, spinal stenosis, myofascial pain, or trauma often seem to experience a more restful night's sleep with a firmer pillow.  Pillow filled with grain or buckwheat hulls are often effective for people with any of the above mentioned conditions.

Our offices sell a variety of different chiropractic pillows including the contoured pillows and the buckwheat pillows.  Ask your chiropractor if you would benefit from a specific pillow for your condition.

New Rules for Health Flexible Spending Accounts

Many Flex Plans have a "use it or lose it" rule which requires employees to spend the money in their account by the end of the year or they will lose it.  Some plans already have a "grace" period which allows carryover of unused monies for 2 1/2 months into the next year.  The IRS recently issued a new notice that permits employers to allow employees to carryover up to $500 for expenses in the next year.  A Health FSA cannot have both the $500 carryover and the grace period, so be sure to check with your employer to see which option they offer.

With deductibles resetting as of January 1st, some pre-planning can help you minimize your out of pocket medical costs.  If your deductible for 2013 is already met, be sure to schedule any needed medical treatment now.  Also, check your Health FSA balance to determine if you want to use the dollars in 2013 or if you want to carryover some money to 2014 to help meet new deductibles.  This new rule is helpful because it allows employees to save their FSA dollars for needed medical treatment rather than stocking up on items like eyeglasses at the end of the year so as not to lose their money.

Good Posture Can Help Reduce Back Pain

Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy.  It is much more than cosmetic - good posture and back support are critical to reducing the incidence and levels of back pain and neck pain.  Back support is especially important for patients who spend many hours sitting in an office chair or standing throughout the day.

Guidelines to Improve Posture:

For correction of poor posture, it is important to determine where improvement is needed, such as when sitting in an office chair.  Next, patients must work on changing daily habits to correct those areas.  This effort will improve back support and over time help decrease back pain and neck pain.  It will take some effort and perseverance, and will seem a little unnatural at first.  It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.

Sitting Posture for Office Chairs

• Be sure the back is aligned against the back of the office chair.  Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods.
• For long term sitting, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit.
• When sitting in an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows.  If this is not the case, the office chair should be adjusted accordingly.
• Knees should be even with the hips or slightly higher when sitting in an office chair.

Tips for Improving Posture and Ergonomics

• Know the warning signs of back pain caused by poor ergonomics and posture.  Back pain may be the result of poor ergonomics and posture if the back pain is worse at certain times of the day or week (such as after a long day sitting in an office chair in front of a computer, but not during the weekend); pain that starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.
• Get up and move. As muscles tire, slouching. slumping, and other poor postures become more likely; this in turn puts extra pressure on the neck and back.  In order to maintain a relaxed yet supported posture, change positions frequently.  One way is to take a break from sitting in an office chair every half hour for 2 minutes in order to stretch, stand, and walk.

Our offices provide on site ergonomic assessments and workplace wellness programs.  If you are interested in finding out more about proper office chair set-up, contact our Appleton office at 920-738-0200 or our Neenah office at 920-720-0660.

Article content from Spine-Health.com

How Can I Quit Smoking?

Smoking cigarettes tops the list as the most important preventable major risk factor of the nation's number one killer - heart and blood vessel disease. Smoking also harms thousands of nonsmokers, including infants and children, who are exposed to cigarette smoke.

If you smoke, you have good reason to worry about its effect on your health, your loved ones, and others. You could become one of the more than 440,000 smoking related deaths every year.  When you quit, you reduce that risk tremendously!

It is never too late to quit.  No matter how much or how long you've smoked, when you quit smoking, your risk of heart disease and stroke starts to drop.  In time, your risk will be about the same as if you'd never smoked.

How do I quit?
Step One

• List your reasons for quitting and read them several times per day.
• Wrap your cigarette pack with paper and rubber bands.  Each time you smoke, write down the time of day, how you feel, and how important that cigarette is to you on a scale of 1-5.
• Re wrap the pack after each cigarette so you have to make a conscious decision to smoke.

Step Two

• Keep reading your list of reasons to quit and add to it if you can
• Don't carry matches or a lighter and keep your cigarettes out of easy reach
• Each day, try to smoke fewer cigarettes, and try to eliminate the ones that aren't the most important based on your rating scale above.

Step Three

• Continue with Step Two but set a target date to quit
• Don't buy a new pack until you have finished the one you are smoking
• Try to stop for 48 hours at one time

Step Four

• Quit smoking completely.  Throw out all cigarettes, matches, and lighters.  Get rid of ashtrays.
• Stay busy!  Go to the movies, exercise, take long walks, go bike riding.  Find activities that make it difficult to smoke.
• Avoid situations and triggers you relate to smoking
• Find healthy substitutes for smoking
• Carry sugarless gum or artificially sweetened mints.  Munch on carrots or celery sticks.  Try doing crafts or other things with your hands
• Do deep breathing exercises when you get the urge to smoke.

Remember that you are doing a great thing for yourself and your family when you quit smoking!

From the American Heart Association

Baseball Star Teixeira Uses Chiropractic, ART, and Graston to Stay in the Game

Yankee first baseman, Mark Teixeira, has a lingering calf injury.  He also has the goal of playing for 8 more seasons.  To reach that goal, he has committed to weekly, two hour sessions with Chiropractor Gil Chimes for chiropractic care and soft tissue work.  Chimes uses ART (Active Release Techniques) as well as Graston to help the calf muscle grow more supple to absorb and disperse force.  ART is a targeted deep muscle massage and Graston breaks up scar tissue.

To read more about this story, go to the April 2013 issue of Men's Journal.  Dr. Nathan Zachor is certified in ART and a number of our chiropractors are certified in the Graston Technique.  Please call our offices at 920-738-0200 (Appleton) or 920-720-0660 (Neenah) if you are interested in learning more.

Chiropractic - For a Woman's Whole Life

A woman’s body undergoes significant changes throughout a lifetime.  From childhood to adulthood, and child bearing to menopause, biomechanical and hormonal changes make women susceptible to headaches, migraines, neck and back pain, joint pain, muscle pain and spasms.   Chiropractic manipulation can provide safe, effective relief of these symptoms. Doctors of chiropractic can also offer nutrition, ergonomic, and exercise advice.  The doctors at Schubbe Resch are trained to help women manage their aches and pains and enjoy a healthy life.

We also have female chiropractors at each of our offices for women who are more comfortable with a same sex doctor.  If you are wondering if chiropractic can help you with whatever stage of life your female body is at, please feel free to call and request a free consultation.  Your health and well being is always our most important goal.  Come experience the difference at Schubbe Resch Chiropractic and Physical Therapy Centers.

Neenah office - 920-720-0660
Appleton office - 920-738-0200