Category — Wellness Strategies

Staying active and fit matters, especially as you age. Regular physical activity can help you prevent disease and injury in your “golden years”. In grade school you learned how important exercise is. Now to refresh you on why it’s so important…

Physical activity boosts the metabolism and keeps excess weight off. Regular exercise enhances the immune system, improves mood, helps prevent depression, and promotes cardiovascular health. Exercise has been shown to delay or prevent osteoporosis, and even certain types of cancer. Exercise done regularly also helps balance and control blood lipids, diabetes, and obesity.

On the other hand, a lifestyle of inactivity can be very dangerous. When you combine years of poor eating and inactivity, not only do you miss out on the benefits mentioned above, but you compromise and weaken your cardiovascular system.

If you want to receive benefits to your cardiovascular system and lungs, you must perform any moderate (or more strenuous) activity for at least 30 minutes on most days of the week. Here are some suggestions of activities and exercises that you can enjoy safely:

• brisk walking
• hiking
• stair-climbing
• gardening
• yard work
• swimming
• dancing
• tennis or racquetball
• golf

A simple tip to remember is that the 30-minutes of activity can be broken up into smaller chunks of time at different times of the day. What’s important is to get into a routine and to develop an active lifestyle. Remember, movement is one of the keys to life!

Can natural therapies such as chiropractic or massage help make headaches go away? While we can’t guarantee results, our practice can state that we have a high success rate with patients who get headaches and follow through with our recommendations.

Headaches range from mild annoying to extremely debilitating. Although fairly common, headaches should not be accepted as “normal”. There are also many varieties and causes of headaches. Regardless of the cause, when you get a headache, you want it gone as fast as possible!

Peoples’ desire for a quick fix for headaches has resulted in a huge market for medications that do little more than cover up the symptoms. These powerful drugs act to numb your nervous system and interfere with the signals of pain. Although convenient, this approach can have adverse effects on your kidneys, liver and digestive tract. Even so, they don’t get to the actual cause of your headache.

A tension headache is one of the more common varieties and is caused by excessive muscular tension in the head and neck area. Tension headaches are typically associated with dysfunction of the spinal bones in the neck. When these bones are misaligned and not moving correctly, your nervous system is adversely affected. This can in turn, adversely affect the muscles and blood supply to your head.

At Spectrum Wellness, we pride ourselves with performing thorough examinations and providing holistic and integrative care. We will do our best to find the root cause of the headache. As a chiropractor, I am highly skilled in locating areas of the spine and skeleton, where the bones aren’t moving properly. I will evaluate spinal curves and look at your posture. I will assess your supporting muscle tone. We will discuss sleep habits and daily activities that may be causing undue stress. I will be able to soundly determine if you are likely to benefit from the natural therapies we offer.

If you’re a good candidate, we will discuss an attack plan to eliminate your headaches. Your care plan may involve the following:

• adjustments of the spinal bones (vertebrae)
• adjustments of other skeletal joints (extremities)
• therapeutic massage
• dietary modification
• changing to a special “cervical pillow”
• learning new daily life habits and postures
• implementing targeted exercises in office and at home

Even though our treatment plan is multifaceted, our focus is to help normalize spine and body function, help restore proper posture, improve circulation, reduce nerve irritation, and provide muscular relaxation. Many of our patients report fewer and less severe headaches fairly quickly. And without the use of dangerous drugs or invasive procedures.

If you’re not sure if we can help your specific condition, feel free to give us a call. I would be happy to spend some time with you discussing any health concerns you may have. I am available throughout the week and provide complimentary phone interviews.

Give us a call, and discover the healing powers of natural therapy!

Blood vs. Nerves
Traditional medical treatment relies on putting drugs into the bloodstream. Chiropractic care helps restore nervous system integrity by reducing subluxations. There is a vital difference between chiropractic and medical philosophy. These two very different approaches are summed up here:

The Mechanists
The established health care model in the Western world sees the body as a machine. This is called mechanism. The body is seen as a bunch of parts that wear out or need attention. It has spawned an army of specialists who see you as merely the sum of your parts. Examples of these disciplines include:

* Internists
* Urologists
* Cardiologists
* Orthopedists

Intervention usually involves drugs to change the function of the body by artificially changing blood chemistry.

The Vitalists
The emerging model is more holistic and recognizes the interactivity of the mind, body and spirit. This is called vitalism. Because you are self-healing, vitalists see you as greater than the sum of your parts. Examples include:

* Chiropractors
* Acupuncturists
* Homeopaths
* Naturopaths

Care is designed to help restore body balance and integrity. Aches or pains are merely signs of some other underlying problem.

Our Approach
In our office, we observe the mechanics of the body, but see the whole-body effects of a compromised nervous system. We believe that when you take proper care of yourself, you can achieve superior health. Then you will feel great and be your best. I specialize in treating the whole person by using whole-body adjusting techniques, supportive methods (such as orthotic arch supports or nutritional counseling), and therapeutic exercises. Through the integration of chiropractic, massage, and exercise, our team of wellness practitioners can truly help you stay active and enjoy life!

Discover how our patient-centered approach to health care can help you naturally, without drugs or surgery. If you’re not yet a client of ours, we would welcome the chance to speak with you about your health.

If you are already a practice member, congratulations on getting involved in a vitalistic approach to health!

I just finished a 12-hour seminar focusing on whole-body adjusting. It was held in the heart of Philadelphia, just 2 blocks from city hall. The seminar was taught by a veteran chiropractor, Dr. Mark Charrette. He always has excellent and practical information to share, and delivers it with lots of energy and a “spicy” sense of humor. I have been a student of Dr. Mark Charrette since attending one of his seminars nearly a decade ago.

Over the weekend, we covered treatment strategies and extremity adjusting protocols for the whole body. During the lectures, I learned some amazingly simple, yet powerful strategies for patient care. I even had several opportunities during the hands-on sessions to practice and fine-tune my techniques.

Dr. Charrette detailed the ASR strategy for patient care. This stands for ADJUST - SUPPORT - REHAB. Over the years, I’ve learned that by following this simple strategy for patient care, I can help my patients achieve superior health faster and with fewer setbacks. The following example may help to illustrate this…

Sally, a 45-year old woman, comes in to see me with lower back pain and hip-area pain. I would start with a detailed case history and exam. I gather a great deal of helpful information here and can then determine if care is appropriate and safe, and what course we should take. I typically start with ADJUSTments of the spine and then the extremities. In Sally’s case we would focus on her lower extremity - the feet, ankles, knees, and hips. We may do other therapies such as ice, electrical stimulation or massage therapy. To SUPPORT Sally’s body, I may wrap the area (foot, ankle or knee) and determine the need for arch supports (orthotics). I would then design a program (for office and home) of targeted REHAB exercises for Sally, that would help provide long-lasting relief and improved body function.

I hope that example gives you a better idea of how I “give life” to the ASR strategy in my practice. By hitting all three components and focusing on whole-body balance, I provide the best care possible. You can see that if one of the components is neglected, you have a reduced likelihood of a good outcome.

As you may know, I have been doing whole-body adjustments (foot, ankle, knee, hip, wrist, elbow, shoulder and jaw) for many years now. Many chiropractors don’t address whole body balance. Perhaps due to lack of training, or different philosophies, or not wanting to spend the time with each patient. But when I first started focusing on whole body balance, I began to get great results. Now the research keeps coming in and continues to validate this “style” of chiropractic wellness care.  I’m hooked!

I can’t wait to share some of the incredible things I learned at the seminar. If you have any questions about my whole-body adjusting technique, feel free to call me or email any time.

Should you care about pesticides and other harmful toxins in your food? In one sense, yes and in another sense, no.

There are small amounts of many naturally occurring toxins that you’re exposed to regularly. They’re even found in healthy and organically grown foods. But because your body is wonderfully made, it is capable of handling the toxins. Your liver, kidneys and lymphatic system all play important roles in body cleansing. Your body is able to break down internal metabolic wastes and other naturally occurring toxins and carcinogens.

But what about all those dangerous pesticides and herbicides used in modern agriculture?  The latest research seems to say that to avoid the greatest levels of toxins in food, you have to minimize your intake of animal products, not fruits and vegetables. Begin by making foods like milk, cheese, beef, chicken, fish, etc. a small part of your diet. High concentrations of carcinogenic chemicals, like dioxin, are found in animal feed.  Also, the animals raised in farms (factory farms are especially bad) eat large amounts of this chemically tainted feed.

According to data in The China Study, by T. Colin Campbell, some of the most dangerous chemicals are the natural proteins from animal foods. The research has showed that proteins like casein (cow milk protein), leads to a change in the body environment, which in turn allows for the easy formation and growth of cancer.

So what about all the pesticide residue on your produce? Logically, there still must be some risks in consuming produce with pesticides, herbicides, and other toxins present. To say otherwise would seem to violate basic natural laws. To be safe, you should wash all produce thoroughly regardless if it’s organic. Our family does our best to avoid eating non-organically grown foods with the highest toxicity. Washing and peeling can reduce your exposure to some toxins but doesn’t eliminate them altogether.

According to the Environmental Working Group:

“An EWG simulation of thousands of consumers eating high and low pesticide diets shows that people can lower their pesticide exposure by almost 90 percent by avoiding the top twelve most contaminated fruits and vegetables and eating the least contaminated instead. Eating the 12 most contaminated fruits and vegetables will expose a person to about 14 pesticides per day, on average. Eating the 12 least contaminated will expose a person to less than 2 pesticides per day. Less dramatic comparisons will produce less dramatic reductions, but without doubt using the Guide provides people with a way to make choices that lower pesticide exposure in the diet.”

Here is a handy chart you can print and keep handy for quick reference:

For those who want a more extensive chart of produce, check out this one (also from the Environmental Working Group):

Pesticide Levels in Produce (ranking from worst to best)

Remember that superior health starts with a foundation of a whole-food plant-based diet. By simply doing this you will greatly reduce your exposure to high concentrations of carcinogenic chemicals.

Sleep has a huge impact on your health and wellness. Getting enough good sleep is essential for the refreshment of the body and mind. During sleep the body heals, boosts the immune system, rebuilds and recharges. Everyone is different, but most adults need around 7-8 hours of good sleep per night. To have superior health, you should strive to improve the quantity and quality of your sleep.

Your pillow is probably one of the most important parts of restful sleep. Your pillow should do a good job cradling your head and neck for many hours. When looking at your cervical spine (your neck) from the side, it should have a “c”-shaped curve (like a banana). Your pillow should support this natural curve of your neck. Your pillow is the least expensive and most immediate solution to a bad night’s sleep, and can help reduce headaches, tension and neck pain.

Quick tests to see if you need a new pillow:

• Does your pillow support your head and neck?
• Do you need to use more than one pillow or fold your pillow to get comfortable
• Are you in discomfort when trying to sleep?
• When you awake, are you in discomfort?

If you answered “yes” to any of the following questions, you could use a new pillow. We recommend a pillow called the Chiroflow. It is suitable for almost all of our clients.

This same pillow is also sold in the medical community and is called the “Mediflow”. It’s water-filled pillow that’s well-designed, durable and very affordable. It’s quick and easy to fill with water. Because you’re the one who fills the pillow with water, you determine the level of support.

Many of our patients report an immediate improvement of the quality of their sleep when switching to the Chiroflow pillow. I’ve found that it provides better support and a more restful sleep than even the top of the line memory foam pillows. I’ve seen memory foam pillows start packing down in just a few months and lose their supportive qualities. But unlike foam, the supportive nature of the Chiroflow doesn’t change because water doesn’t compress over time. I’ve been personally using and prescribing the Chiroflow water-filled pillow now for years and have been extremely satisfied.

Please call me or stop by for more information about the Chiroflow pillow and how you can improve the quality of your sleep.

Superior health depends on our environment too. We may not have that much control over the global environment, but what about locally? Have you done anything to help the environment of your township? What about your neighborhood? What about your home?

Have you ever thought about poisons found in your own home? Some very toxic ingredients are found in everyday products. Things like sprays, fingernail solutions, hair care products, mouthwash, perfumes, cosmetics, powders, medicines, polishes, drain cleaners, insecticides, antifreeze, and other household and garage products can be very dangerous.

One change our family made was to commit to using natural cleaning supplies in our home. We did this for several reasons:

1. We wanted to help reduce the risk of our own children accidentally becoming poisoned
2. To allow our children to participate in household cleaning chores without fear of poisoning
3. To reduce introducing more toxins to our environment
4. To keep our home clean, fresh, natural and non-toxic

We use natural dish cleaning products by a company called Seventh Generation. We purchase these at Wholefoods. But for everyday cleaning, we primarily use two different homemade products…

Natural All-Purpose Spray Cleaner

• 50% water
• 50% distilled white vinegar
• 15-20 drops of 100% pure essential oil

Just put in a spray bottle and use. The essential oils we usually use are lemon or peppermint.

Natural Scrub

• 1 2/3 C baking soda
• 1/2 C natural liquid soap
• 1/2 C water
• 15-20 drops of 100% pure essential oil
• 2 T distilled white vinegar

Mix in a large bowl. Add the vinegar last and then stir to eliminate the lumps. This is similar to “Soft-Scrub”, and can be used for tile, tubs, toilets and sinks. We re-use empty shampoo bottles and use a funnel to fill them up with this natural scrub. Our kids actually love to scrub away when we use peppermint oil because they think it’s like using toothpaste!

I hope you really give it a go and make these natural cleaning product recipes. I think you’ll really enjoy them. They’re simple to make, work well, and they can help keep your environment clean, fresh, natural and non-toxic.

If your child is a picky eater, don’t lose hope! It can be extremely frustrating when your child only wants to eat junk foods. Don’t worry. There are ways you can help make healthy foods your kid’s top choices. Here are some simple strategies that you can use to overcome the picky eater:

• Involve your kids in food-related activities. Get them involved in shopping, gardening, food preparation, menu planning and cooking.
• Be patient and persistent. Understand that it’s normal for most kids to react unfavorably (maybe even disgust) when they’re offered new foods. If our kids reject a food we serve, we make them take a “No thank you bite”. Many times they realize that they enjoy the food after taking the one bite. Don’t give up. Many kids won’t come around to accepting a food until they taste it 8 or more times.
• Be prepared. When kids get hungry, have healthy snacks ready. Cut up fruit or vegetables and make them easily accessible in the fridge. Our kids love our homemade salsas for dipping veggies. Make your own trail mixes with various combinations of nuts, seeds and dried fruit. Keep them out for easy snacking.
• Starve the appetite for junk food and it will diminish. The best way to stop cravings for junk foods is to cut them out completely. The more healthy food you eat, the more you’ll enjoy it. And junk foods will begin to taste strange and be less desireable.
• Be flexible and creative. We go with the flow. Our youngest daughter, Gabrielle, is our pickiest eater. She bucks against almost everything. She struggles with salads, which is one of our main staples. So we add her green leafy vegetables to other things she loves. We make her fruit smoothies with the Vitamix, and add in generous portions of raw baby spinach. It blends in nicely and results in a smooth and creamy shake. She loves them and ends up eating more than she would have eating a regular salad.
• Avoid hypocrisy. Be a positive role model for healthy eating. Live a healthy lifestyle. Your kids will probably learn more by watching you than by what you say.

If you’re just getting started on the pursuit of superior health, you may need to start by cleaning house. Please let me know if you have any other strategies that may be helpful… I’d love to hear them and share them.

Healthy Sports Drink

• 3 C spring water or filtered water
• 1 C orange Juice
• Juice from 1 lemon or lime
• 1/8 tsp Himalayan salt or sea salt
• 1 T organic apple cider vinegar (optional)
• 1 tsp agave nectar or raw organic honey (optional)

1. Mix well and chill

This drink provides a great way to beat the heat and stay hydrated especially while exercising. I’ve been using this recipe for years. It’s simple and tastes great. One 8 oz serving has around 40 calories and 75 mg of sodium, as well as a variety of other nutrients.

This drink provides a well-balanced and all-natural alternative to the typical sports drink. By using this recipe you can avoid refined sugars and artificial colors found in most marketed sports drinks. The optional apple cider vinegar and agave nectar or honey give additional health benefits and adds a nice sweet and tangy flavor. Try different kinds and combinations of juice. I like grape and apple juices mixed. For a fresh twist, try mango and passion juices.

Be creative and enjoy!

Looking at my life, I try to live balanced (maybe seen as moderate). I balance time with my wife, my kids, my family and my friends. Balanced doesn’t mean even. At this time in my life, our kids need (and demand) more attention and time. So I give them more time to them than to others. I try to balance exercise and recreation. I try to balance the use of my money, my investments and my giving.

In some ways moderation may be seen to work well. But does it really? In the examples I gave above, I am balancing things that are all good. I try to carefully consider the things that are beneficial, helpful, and healthy for me and for others. What if I decide to “balance” the things in my life with other things that are bad. Would that be wise?

Let’s say I decide to balance my time spent with family, and begin hanging out with drug-dealing terrorists? Is that good use of my time? By no means. What if I choose to use some of my money to support a organization that preaches hate and violence. That would be horrible! Some things are not good in moderation… Is cocaine okay in moderation? How about smoking cigarettes? What about coffee? How about doughnuts? Would you allow your own child even a small bit of something you know would harm him?

As you can see, the concept of “everything in moderation” can fail miserably. It fails if you don’t understand what is good and what is bad. This can be especially true in regard to foods. And on the flip side of the coin, you can even overindulge in things that are good if you’re not careful. So what can you do?

The strategy I use and recommend is fairly simple. It’s called Temperance… abstain from the things you know are bad, and use moderation in the things that are good.

A good, consistent, and balanced life can come about as you learn what things are good and what are bad. In regard to health, you need to learn what things promote superior health. Superior health can only be achieved when superior ideas are applied… and they become superior behaviors.

The wellness strategy of Temperance may seem extreme in our society, but it works.