February 2008 Newsletter

In this issue of To Your Health:

• Running for the Health of It
• Curb the Cravings
• Meditate Your Stress Away
• Cleanse Your Body
• Top 10 Fitness Mistakes
• Smart Kids

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Running for the Health of It

Running has always been one of the most popular forms of exercise. It has many benefits including improved cardiovascular health, circulation and state of mind. However, it also is one of the prime activities that can cause significant damage to the human body.

Did you know that during regular walking, there are 5 G's of force that hit our heels with every step we take? When we run, the force coming up to our heels from the ground is increased by three to four times our body weight. In other words, 5 G's of force coming into our heels with walking can become more than 20 G's with running.

Stretching is an important part of most workout routines, running included. Unfortunately, stretching is the first thing that gets left out if you are in a hurry or you're trying to squeeze in your exercise for the day. You should be stretching before and after you run. Even five minutes of stretching before to warm up your muscles and five minutes of stretching after for a cooldown can prevent serious injury. I normally recommend 15-20 minutes of stretching to my patients before and after their workouts.

The type of surface you run on also impacts the forces exerted on your body. Obviously, the harder the surface, the more stress is placed on your joints. Surfaces like concrete and pavement are so rigid that when your feet hit the ground, there is a lot of shock coming into your heels. Running on dirt, grass and tracks will soften the impact, but still give you enough firmness to make running safe.

Running can be an excellent way to get exercise and it is my hope that you will take what you have read and see how it may help you walk or run more safely. Now lace up those running shoes and have fun! Read More

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Curb the Cravings

What's your favorite food craving? Chocolate, potato chips or fast food? Winter is prime time for food cravings. To make your New Year's resolutions work for you, here are a few ways to curb your appetite for the foods you think you want, but definitely don't need to be eating.

Start the day right. An abundance of evidence suggests eating a hearty, healthy breakfast helps limit cravings throughout the day. A good rule of thumb is to eat some form of protein and complex carbohydrate (whole grains, etc.) every morning.

Know yourself. Pay attention to your cravings. Do they happen at the same time every day? Do they happen during a certain activity or when you are with a certain group of people? If 7:30 p.m. is the time your worst cravings kick in, make sure you are doing something during that time besides hanging around the kitchen, waiting to give in to temptation.

Practice portion control. In a world of ever-increasing portion sizes, it's important to eat in moderation. Eating a number of small meals throughout the day, rather than a few large ones, keeps your metabolism high so you burn more calories.

Sleep it off. The more time you spend asleep, the less time is available to rummage through the refrigerator. Research also suggests inadequate sleep affects hormones that influence appetite, leading to weight gain.

Live a little. While it's a good rule of thumb to limit your consumption of junk food, it's also important not to deprive yourself. Evidence suggests that people who consistently quell their cravings are more likely to give in to them over time than those who occasionally indulge in their favorite foods.

So, next time you're out driving and the steering wheel seems to turn itself toward your favorite donut shop, just remember: You're in control. Follow these simple suggestions and you'll be in the best possible position to curb the cravings. Read More

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Meditate Your Stress Away

We all experience various levels of stress. From traffic jams to unruly bosses to caring for the everyday needs of our families, stress has become an extension of our daily lives. People find many different ways to deal with their stress from retail therapy to medication to actual therapy, but a recent study suggests just 20 minutes of meditation for five days will significantly diminish anxiety and stress by reducing the amount of stress hormones released into the body.

How to Get Started

First, pay close attention to your breathing. This will help to clear your mind of the thoughts of the day that tend to invade our brains when trying to relax. As you get better at focusing on your breathing, eventually you will think of nothing and a sense of calmness, peace and serenity will develop. The following are some helpful hints as you start your meditative journey:

• Find a quiet room with little or no distractions.
• Allow an appropriate amount of time for meditation. Anywhere between 10 and 20 minutes is ideal.
• Begin to focus on your breathing, clearing your mind, and being open to the emotional impact that could occur.

What to Expect

As you begin to develop a meditation routine, different and sometimes unexpected emotions might emerge. Whether joy or sorrow, don't be afraid to let your emotions out. You also might discover that you have more energy and less fatigue throughout the day. As this habit becomes a natural part of your life, you'll see how differently you will begin to view situations that used to stress you out or push you over your emotional limit.

So the next time your blood pressure starts to rise, take a deep breath and focus. The world, and especially your corner of it, will be a happier place. Read More

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Cleanse Your Body

Are you considering a fast or a detox diet? It's not unusual for people to do this kind of "cleansing" after the holiday season. Many of us have been running around, preparing for the holidays, eating too much and not exercising enough. And, after all of the overindulgence and stress, we want to begin a healthier new year.

Cleansing is used to promote health and healing by reducing toxic intake and removing toxins from the body. It has become extremely popular, with several detox programs on the market. The wide variety of cleansing programs or detox diets include different combinations of therapeutic components such as cleansing herbs, juice or water fasting, whole-food or raw-food diets, colonic irrigation and hydrotherapy.

What is common across all detoxification programs is that you will eat differently, usually much less, so you can support the elimination of toxins from your body. These programs are usually short-term and emphasize whole, organic, non-genetically-modified foods (especially fruits and vegetables) that provide the vitamins, nutrients and antioxidants the body needs for detoxification.

There is no empirical scientific evidence on the health effects of detoxification diets. However, studies on various plants and herbs show positive effects on certain detoxification organ systems. The strongest evidence that supports dietary detoxification programs is related to caloric restriction and fasting. Research suggests fasting can lower blood pressure, regulate blood glucose, lower cholesterol and reduce inflammation. Studies have shown, however, that in order to sustain the health benefits of fasting, individuals need to modify their diets over the long term.

You should always consult your health care professional before doing a cleanse or a detox diet, especially if you have a medical condition. Detox diets are not advised for children or women who are pregnant or nursing. Read More

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Top 10 Fitness Mistakes

When Jan. 1 came and went, were you one of the millions of Americans who vowed to eat healthier and exercise more? Whether your goal is to lose a few pounds, change a clothing size, gain muscle mass or improve overall health, exercise is a critical component of your plan. Once you know the steps to achieving your fitness goals, it's just as important to know what not to do. Watch out for these common fitness mistakes that are sure to spoil your efforts.

1. Using cardio equipment improperly by hanging on to the equipment or slouching.
2. Losing focus instead of practicing mindful exercise and thinking about the muscles you're working until you can feel the resistance in those areas.
3. Thinking cardio is enough and skipping strength training exercises.
4. Failing to vary your routine by adding an extra workout per week, increasing your workout by 5-10 minutes, using interval training or adding an incline.
5. Believing you can eat anything if you exercise, even though one extra "treat" each day can more than make up for the calories burned in a workout.
6. Performing strength-training exercises improperly by failing to adjust the seat height and weight of the machines before you use them.
7. Setting unrealistic expectations. If you want results, you've got to do the work.
8. Rushing your reps, which raises blood pressure, increases your risk for joint injury and compromises your results.
9. Consuming sports drinks and energy bars during a moderate workout that lasts less than 60 minutes.
10. Burning yourself out. Motivation is a great thing, but starting off too strong can lead to quick burnout, soreness and eventually giving up.

Working out may seem like it should come naturally, but even the most experienced gym-goers have room to learn. We all make mistakes, but if you're spending the time and energy on a workout, you may as well reap the benefits. Read More

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Smart Kids

Great news for parents: Schoolchildren are willing to eat healthy lunches. The days of corn dogs, tater tots, sloppy joes and french fries are slowly being replaced with apple slices, turkey hot dogs and vegetables.

For years people have underestimated children's willingness to eat healthier foods and schools' ability to produce appealing, nutritious lunch options. According to a recent University of Minnesota study, school lunch sales don't decline when healthier meals are served. Children will eat fruits and vegetables if they are presented to them. Moreover, nutritious lunches don't necessarily cost schools more to produce.

The research, published in the Review of Agricultural Economics, evaluated five years of data involving 330 Minnesota public school districts to determine compliance with federal standards for calories, nutrients and fats. Results suggested that nutritious foods like fruits and vegetables are actually less costly than processed foods, which offsets the higher labor costs involved with producing healthier lunches.

Change is always tough - to make healthy lunches a reality, many school districts will have to adjust by upgrading their kitchens and training their staff to prepare fresh, whole foods in bulk. But if the results achieved in Minnesota can be replicated on a national level, healthy eating at school can finally be a regular part of American life. Read More

James Bogash, DC and Amy Strock, DC
1830 S. Alma School Rd, Bldg 7, Ste 135, Mesa, AZ 85210
(Alma School Road, just south of the Superstition Freeway/Highway 60)
Chiropractic Health Care Chandler, Mesa, Gilbert & Tempe, Arizona
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