Low Back and Obesity Part 2

Losing weight can dramatically reduce low back pain (LBP). Like last month, we will look at easy ways to lose weight without the need for fancy, hard to follow diets. As the saying goes, this is a “no-brainer.” 1. Alcohol hints. When consuming alcohol, follow the first beverage with a glass of water. This will reduce calories and often reduces unhealthy snack intake such as chips or nuts. 2. Go “green” as in tea! Studies show green tea can “rev up” calorie burning. 3. Try Yoga! According to the Journal of the American Dietetic Association, women who do Yoga tend to weigh less. Plus, yoga is calming and promotes self-awareness! 4. Eat at home. According to Consumer Reports, eating at home at least 5 days a week was a top habit of “successful losers.” Emphasize foods like fruits and vegetables! 5. Chew strong mint gum! Studies have shown a strong flavored sugarless gum can curb your risk for a snack attack. Chewing gum is a great substitute for “mindless eating” when socializing, watching TV, studying, or working on that computer project. 6. Shrink your dishes! By choosing a 10” vs. 12” plate, the amount eaten automatically reduces by 100-200 calories a day (according to Cornell University research)! 7. The “80-20 rule.” Eating until you are 80% full vs. 100% can be accomplished 2 ways: 1. Stop eating at the 80% full point or, 2. Dish out 20% less food. 8. Eating out options: A. Split an entrée with a friend; B. Order an appetizer as a meal; C. Use a small plate; D. Have them pack ½ the meal into a “doggie bag” BEFORE serving it and order a salad or extra veggies to substitute for the other half. 9. Reach for Red Sauce: Choose marinara over Alfredo sauce as it has fewer calories and much less fat than cream-based sauces. A serving = the size of a tennis ball. 10. Go meatless more often. Consider bean burgers, lentil soup, veggies and fruit and when you have to have meat, make it a lean variety, remove the fat, and cook in olive oil. 11. Burn 100 calories by doing one of the following: A. Walk a mile, or about 20 minutes; B. Pull weeds or plant flowers for 20 minutes; C. Mow the lawn (walking) for 20 minutes; D. Clean the house for 30 minutes; E. Jog for 10 minutes. CELEBRATE! Once you’ve successfully kicked the habit of soda, ice cream or other “calorie-poor” foods, be PROUD of your accomplishment! You’ve also improved your quality of life, longevity, and reduced your chances of developing diabetes, heart disease and other health issues. PLUS, you'll feel better!

Low Back and Obesity

Losing weight can dramatically reduce Low back pain (LBP). For the next 2 months, we will look at easy ways to lose weight without the need for fancy, hard to follow diets. As the saying goes, this is a “no-brainer.” 1. Time you meals. Set a timer for 20 minutes and “pace yourself” so that you eat slower. This is one of the most effective ways to reduce weight without a complicated diet plan. Make each bite “count” and enjoy the food’s flavor! This tricks your brain into thinking you’re more full while wolfing down your food in a hurry blocks those brain signals, resulting in over-eating. 2. Sleep an extra hour. This can result in a drop of 14 pounds a year according to University of Michigan research. 3. Serve three vegetables and/or fruit vs. one in your evening meal. You can eat more and STILL reduce weight! 4. Add a broth-based soup to your day. It fills you up without adding calories. Avoid creamy soups as they can be high in fat and calories. 5. Eat more whole grains. Add brown rice, barley, oats, buckwheat and/or whole wheat when consuming waffles, pizza crust, English muffins, and pasta. If you are gluten sensitive, look for alternatives like quinoa. 6. Visualize your favorite “skinny clothes.” Think about, or literally take out, a favorite dress or pair of pants that you no longer fit into and use it as a target or goal to wear them again. 7. Skip the bacon! If you avoid that 2 strips of bacon at breakfast or on your sandwich at lunch, you’ll save about 100 calories / day, about 10 pounds per year! Instead add tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese. 8. Pizza perfect! Choose a veggie topping vs. meat and shave 100 calories from your meal. Consider going light on the cheese, use reduced fat cheese and choose a thin, bread-like crust made with olive oil. 9. Drink “smart!” Trade that soda in for water or zero-calorie seltzer and you’ll avoid about 10 teaspoons of sugar! Add a lemon, mint or frozen strawberries for a much more satisfying beverage.

"Why Weight? Get Healthy!"

To Help Celebrate National Chiropractic Health Month
"Why Weight? Get Healthy!"


* $20 Entry Fee, which will be deposited into the weight loss bank.

*The contest will be held
Wed., October 13th - Wed., November 24th
(Look Great for the Holidays!)

* Starting October 12th we will begin obtaining your weight and baseline body fat percentage.

* Patients will be weighed once a week on Wed., Thurs., or Fri. (Except on the last week of the contest, weights will be taken Mon. November 22nd - Wed. 24th.)

* There will be 2 winners to the contest!!
1.) The person with the greatest weight loss will win half the Money Pot.
2.) The person with the greatest percentage of body fat loss will win the other half of the Money Pot.


Ask the staff for more information and handouts on how we can help you reach your goal!!!

Healthy Weight Loss

Chiropractic Health Center & Holistic Healthcare Services provides healthy weight management services that are tailored to individual needs and goals. Our approach includes educating our patients regarding proper dietary habits and lifestyle choices that are commonly misunderstood. Correct information can yield much stronger results. It's often a number of little things that can make a big difference in weight loss. Our office also helps patients achieve forward momentum through the process of synergy that occurs with a multi- focused approach.

ZERONA™...Lose Inches with Light.....not Liposuction

ZERONA™ melts fat...Without cell destruction ...No Surgery....No Pain......No Swelling....

No Recovery needed....ZERONA™ is the first non-invasive body contouring procedure to effectively remove fat and reduce inches. The ZERONA™Lipo-Laser allows patients to remain active which is not the case with invasive weight loss surgery.

Check out http://www.myzerona.com for more info.

CBS’s “The Doctors” Showcases Remarkable Body Contouring Effects of the Zerona Laser

ZERONA™ an innovative laser and a revolutionary body contouring treatment, was featured on CBS’s hit show “The Doctors” on Monday, April 27th. They showed a first hand the story of woman who struggled for years to lose weight but was not ready to commit to an invasive plastic surgery procedure. See the amazing before and after story and how after six treatments with the ZERONA™ laser, the she lost 5 inches from her waist, 1.5 inches from her hips, 2 inches from each thigh and a total of 10 lbs. Clients in our office are reaching and exceeding their weight loss goals....

The ZERONA™ Story

ZERONA™ is a new body-sculpting procedure designed to remove fat and contour the body without invasive surgery. ZERONA™ unlike other procedures allows the patient to continue their daily activities without interruptions from surgery, pain or wounds. ZERONA™ works by utitilizing the Erchonia LipoLASER (FDA market cleared for laser assisted liposuction) to emulsify adipose tissue which then releases into the interstitial space. The excess fat is passed through the body during its normal course of detoxification. The ZERONA™ procedure was proven through a double blind, randomized, multi-site, and placebo controlled study in which patients averaged a loss of 3.5 inches, and some lost up to as much as 9 inches compared to the placebo group that lost only a half an inch.

LPG's Endermologie Cellulite Reduction Program.

A mechanical "massage-like" technique which literally breaks down the fibrous cellular walls that trap in fat which causes the appearence of cellulite. A 35 minute treatment of Endermologie begins to break down the walls and allows the body to eliminate the fat via the lymph system. Not only is Endermologie great for cellulite it also is wonderful for overall health, it increases the lymph flow up to 400% for over 6 hours after your treatment as well as a 300% increase in blood circulation for over 3 hours. When you complete a treatment you feel exhilerated and energetic and your "skinny jeans" fit great again! Go to www.endermologie.com for more info.

Personalized Nutritional Consultations

Dr. Hannan's approach to your health is multifaceted. She believes accurate information & synergy are the keys to your exponential success. She arms you with individualized strategies that can propel you forward into a new place of wellness victory. Current accepted dietary and lifestyle patterns leads individuals to a host of chronic degenerative diseases. These conditions can be avoided by reducing internal unrecognized inflammation and toxicity. Toxins alone can interfere with thyroid function, promote inflammation and damage the energy centers of each cell called the mitochondria. Both toxins and inflammation steal body energy, increase weight gain and make it difficult to lose weight.

Consider that your body is a structure that is not stagnant. It is ever changing. It is made of over 10 trillion cells. These cells are not the ones you are born with. Every moment cells are dying and being replaced with new cells. Your daily choices can create cells that are stronger or cells that are deteriorating, like deposits or withdrawals in a bank account.

Isn’t it exciting to know that new choices can bring positive changes on a cellular level?

Two Man Made (Health Fiasco) Foods You Absolutely Should AVOID…

HFCS (High Fructose Corn Syrup) & Trans Fats

- Both of these foods are strong contributors to the declining health of Americans during the last two decades. They are both directly related to the incredible surge in obesity, heart disease, diabetes, metabolic syndrome, high triglycerides, increased LDL (bad) cholesterol, and cancer.

- Since they are both associated with elevated insulin levels and elevated insulin levels are the foundation of nearly all chronic degenerative diseases, they could more accurately be labeled as a “superhighway to poor health”. They are both strongly connected with aging. (Avoidance means you can look and feel younger!)

- Both of these foods should be completely eliminated from your diet, yet both of them are found in a majority of processed foods and HFCS is the primary caloric sweetener in soft drinks and fruit juices.

- It would be best to replace processed foods with fresh “live” fruits and vegetables and with beans and legumes. If packaged foods and beverages are purchased it is extremely important to become an avid label reader.

Label reading is easy with High Fructose Corn Syrup. Although, beware of Fructose as well because it is processed in a similar way as HFCS. Label reading is a bit more challenging with trans fats. The food industry has passed a law that they can label a product with “0 grams of trans fats” or “trans fat free” and still have 500 mg in a 1/2 cup serving. The only way to tell if there is a trans fat in a food is to read the ingredient label. Look for any of the following:

Hydrogenated
Partially hydrogenated
Fractionated
Shortening – these are all trans fats!
High Fructose Corn Syrup

There is a massive advertising campaign underway which is attempting to convince Americans that HFCS is safe and no different than table sugar or honey and that all three are nutritionally the same. Don’t Believe This! The web site SweetSurprise.com is part of this effort.
HFCS is a processed (man made) product that contains similar amounts of fructose and glucose that are unbound. Table sugar (sucrose) is a larger sugar molecule that is metabolized (non man made) into glucose and fructose in your intestine.
HFCS is metabolized to fat in our body far more rapidly than sugar. It essentially goes straight to the liver and is stored as fat. It is interesting to find that many of the low-fat diet foods contain fructose or HFCS.
HFCS leads to a decreased ability of the body to respond to insulin and leptin signaling. When our body isn’t responding to insulin there are energy issues which encourage our eating more junk. In addition, leptins are responsible for helping us control our appetites and regulate fat storage –two important functions for maintaining weight and wellness.
The number one source of calories in the United States is HFCS. Even if you do not drink sodas you may be consuming more HFCS than you think. Again you must check labels. (Don’t substitute with non caloric soft drinks – which contain artificial sweeteners which are harmful to the body as well)
The good news is that you can radically improve your health by just eliminating sodas, fruit juices and reading labels of packaged foods!
Trans Fats

During the last 40-50 years trans fats have become one of the most common ingredients in foods. (refined, packaged, fast foods and restaurant foods)
Trans fat is a reason that you should not eat French fries – the fat in them is nearly 100% trans fat.
Ingesting trans fats easily doubles your risk of heart disease.
Trans fats are man made by food manufacturers taking omega 6 vegetable oils and heating them and adding metal catalysts and hydrogen atoms.
Trans fats are plastics and they are not digestible. They fill the cell membranes and they significantly interfere the bodies’ ability to function at the cellular level by interfering with membrane transport and membrane fluidity.
They are well liked by the food industry because the increase the shelf life of foods and make the foods more pleasant to eat. They impart desirable qualities to the foods like: moistness, spread-ability, and crispness.
Trans fats suppress the immune system and they interfere with enzyme systems which help the body deal with chemical carcinogens. (Therefore, related to cancer)
The good news is that you can replace the bad fats in your body by no longer ingesting them and diligently work to supplement with good omega 3’s in the form of fish oil that are high in DHA and EPA. Organic ground flax is also recommended. These good fats will all help to reverse the effects of the bad fats previously ingested.

For more information www.hannanwellness.com

Detoxification

Far-Infrared Sauna- High Tech Health's Far-Infrared Sauna heat the cell of your body from the inside-out, causing the cells to regurgitate unwanted toxins from within them which is then carried out through your sweat glands. For more info go to www.hightechhealth.com

EB-Pro Cellular Cleanse- Erchonia's EB-Pro utilizes an ionic footbath to extract toxins from within the cells of your body as well as heavy metal toxins that could be trapped between the cells within the cellular matrix that forms your bodies tissues. Check out www.ebfootbath.com for details.

EFT-Emotional Freedom Technique

EFT is an effective technique utilized worldwide by medical practitioners to clear emotional blocks which effect your body's bio-energetic system. It utilizes acupuncture energy meridians without the use of needles. Since weight loss is often hindered by emotional barriers, EFT is an effective technique that is used along with healthy diet & lifestyle choices to achieve optimum weight loss goals. Although, EFT success is not just limited to weight loss.

EFT will help you...

Remove Negative Emotions

Eliminate Self-Sabotage Strategies

Eliminate Emotional Over-eating

Reduce Food Cravings

Achieve Weight Loss Goals

Reduce Pain...and much, much more.

For more information go to: www.mercola.com/forms/eftcourse1.htm or www.emofree.com