Small changes can have big impact on overall health

Lenexa, KS (Oct. 6, 2008) –This October, during National Chiropractic Month, the American Chiropractic Association (ACA) is encouraging families to make simple changes in an effort to improve their overall health and well-being.

“Making small consistent changes are the keys to achieving better health,” says Dr. Frank Jimenez of Integrity Chiropractic and Wellness in Lenexa, KS and a member of the American Chiropractic Association. “Chiropractic, because of its focus on prevention, can play an integral role in helping Americans improve their health.”

Doctors of chiropractic are trained and licensed to serve as primary care doctors, Dr. Jimenez notes. “They stress preventive protocols such as, dietary and nutritional counseling, exercise, rehabilitation and ergonomics.”

Dr. Jimenez and the ACA recommend the following health tips.
 Exercise daily
 Control your weight
 Commit to proper nutrition
 Avoid smoking or other tobacco products
 Use alcohol in moderation
 Control any chronic diseases or disorders (including high blood pressure, diabetes, or osteoarthritis).

Doctors of chiropractic provide drug-free, non-invasive treatment options for many types of pain and inflammation. For example, chronic back pain, neck pain, joint pain and headaches can often be reduced with the appropriate combination of chiropractic manipulation, rehabilitative exercises and lifestyle counseling – all of which are offered by doctors of chiropractic in a patient’s personalized treatment plan.

“Consumers also should know that chiropractic treatment is a covered benefit in virtually all traditional insurance policies,” adds Dr. Jimenez. “As many as 87 percent of all insured American workers have coverage for chiropractic services in their existing health care plans.”

A significant amount of evidence has shown that the use of chiropractic care for certain conditions can be more effective than traditional medical care, with many patients feeling improvement shortly after their first chiropractic visit.

This October, during National Chiropractic Month, talk with a doctor of chiropractic about ways you can achieve better health. “Doctors of chiropractic believe that prevention is the key to health and wellness. Discover how treatment by your local doctor of chiropractic can not only improve your spinal health, but also start you on the road to wellness.”

Dr. Jimenez is working in collaboration with the American Chiropractic Association to observe National Chiropractic Month. For more information on chiropractic or any of the tips mentioned above contact Dr. Jimenez at (913) 888-2066, visit his office website: www.integrity-chiropractic.com or visit the ACA’s website: www.ACAtoday.org.

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For years, the common knowledge has been that if you want to lose fat, you have to do aerobic exercise. But while it is in part true, that belief unfortunately led many women to think that they could skip strength training. A study changed that way of thinking.

Researchers from the University of Pennsylvania’s Center for Clinical Epidemiology and Biostatistics recently found that strength training — or weight lifting — plays a key role in controlling a woman’s weight. They discovered that women who lifted weights just twice a week were able to avoid the slow, one to two pound weight gain per year that’s so common in middle age. While that might not sound like a lot, over the years it can really add up. Another plus? Women who lifted weights had healthier hearts.

So how does lifting weights help keep you slim? It’s simple — strength training builds muscle, and muscle cells burn more calories than fat cells. The more muscle you have, the more calories you burn, 24 hours a day — even when you are asleep! So if you aren’t already, make strength training a part of your fitness program. Your efforts will pay off for years to come!

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In addition to being essential to general health and well-being, exercise is helpful in managing many MS symptoms. A study published by researchers at the University of Utah in 1996 was the first to demonstrate clearly the benefits of exercise for people with MS. Those patients who participated in an aerobic exercise program had better cardiovascular fitness, improved strength, better bladder and bowel function, less fatigue and depression, a more positive attitude, and increased participation in social activities. Since 1996, several additional studies have confirmed the benefits of exercise.

Inactivity in people with or without MS can result in numerous risk factors associated with coronary heart disease. In addition, it can lead to weakness of muscles, decreased bone density with an increased risk of fracture, and shallow, inefficient breathing.

An exercise program needs to be appropriate to the capabilities and limitations of the individual, and may need to be adjusted as changes occur in MS symptoms. A physical therapist experienced with the unique and varied symptoms of MS can be helpful in designing, supervising and revising a well-balanced exercise program. Any person with MS who is initiating a new exercise program should also consult with his or her physician before starting.

Periods of exercise should be carefully timed to avoid the hotter periods of the day and prevent excessive fatigue. With some guidelines, a good exercise program can help to develop the maximum potential of muscle, bone and respiration, thereby avoiding secondary complications and gaining the benefits of good health and well-being.

Source:National Multiple Sclerosis Society

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WASHINGTON - Jan. 7, 2008 - The U.S. Department of Agriculture is providing recommendations to the regions affected by severe winter weather and flooding in Western states. USDA is hopeful that this information will help minimize the potential for foodborne illnesses due to food spoilage from power outages and other problems that are often associated with severe weather events.

“Power outages can occur at any time of the year and it often takes from a few hours to several days for electricity to be restored to residential areas,” said USDA Under Secretary for Food Safety Dr. Richard Raymond. “Without electricity or a cold source, foods stored in refrigerators and freezers can become unsafe. Bacteria in food grow rapidly at temperatures between 40 and 140 °F, and if these foods are consumed, people can become very sick.”

Steps to follow to prepare for a possible weather emergency:

• Keep an appliance thermometer in the refrigerator and freezer. An appliance thermometer will indicate the temperature in the refrigerator and freezer in case of a power outage and help determine the safety of the food.
• Make sure the freezer is at 0 °F or below and the refrigerator is at 40 °F or below.
• Freeze containers of water for ice to help keep food cold in the freezer, refrigerator or coolers after the power is out.
• Freeze refrigerated items such as leftovers, milk and fresh meat and poultry that you may not need immediately — this helps keep them at a safe temperature longer.
• Plan ahead and know where dry ice and block ice can be purchased.
• Store food on shelves that will be safely out of the way of contaminated water in case of flooding.
• Have coolers on hand to keep refrigerator food cold if the power will be out for more than 4 hours. Purchase or make ice cubes and store in the freezer for use in the refrigerator or in a cooler. Freeze gel packs ahead of time for use in coolers.
• Group food together in the freezer — this helps the food stay cold longer.

Steps to follow after the weather emergency:

• Keep the refrigerator and freezer doors closed as much as possible to maintain the cold temperature.
• The refrigerator will keep food safely cold for about 4 hours if it is unopened. A full freezer will hold the temperature for approximately 48 hours (24 hours if it is half full) and the door remains closed.
• Discard refrigerated perishable food such as meat, poultry, fish, soft cheeses, milk, eggs, leftovers and deli items after 4 hours without power.
• Food may be safely refrozen if it still contains ice crystals or is at 40 °F or below when checked with a food thermometer.
• Never taste a food to determine its safety!
• Obtain dry or block ice to keep your refrigerator and freezer as cold as possible if the power is going to be out for a prolonged period of time. Fifty pounds of dry ice should hold an 18-cubic-foot full freezer for 2 days.
• If the power has been out for several days, check the temperature of the freezer with an appliance thermometer. If the appliance thermometer reads 40 °F or below, the food is safe to refreeze.
• If a thermometer has not been kept in the freezer, check each package of food to determine its safety. If the food still contains ice crystals, the food is safe.
• Drink only bottled water if flooding has occurred.
• Discard any food that is not in a waterproof container if there is any chance that it has come into contact with flood water. Discard wooden cutting boards, plastic utensils, baby bottle nipples and pacifiers.
• Undamaged, commercially prepared foods in all-metal cans and retort pouches (for example, flexible, shelf-stable juice or seafood pouches) can be saved. Follow the Steps to Salvage All-Metal Cans and Retort Pouches in the publication “Keeping Food Safe During an Emergency” at: www.fsis.usda.gov/Fact_Sheets/
  keeping_food_Safe_during_an_emergency/index.asp
• Thoroughly wash all metal pans, ceramic dishes and utensils that came in contact with flood water with hot soapy water and sanitize by boiling them in clean water or by immersing them for 15 minutes in a solution of 1 tablespoon of unscented, liquid chlorine bleach per gallon of drinking water.
• When in Doubt, Throw it Out!

FSIS has available a Public Service Announcement (PSA), available in 30- and 60-second versions, illustrating practical food safety recommendations for handling and consuming foods stored in refrigerators and freezers during, and after, a power outage. Consumers are encouraged to view the PSA at: http://www.fsis.usda.gov/news/Food_Safety_Videos/.

News organizations and power companies can obtain hard copy (Beta and DVD) versions of the PSA by contacting the Food Safety Education Staff in FSIS’ Office of Public Affairs Education and Outreach by calling (301) 344-4757.

Consumers with food safety questions can “Ask Karen,” the FSIS virtual representative available 24 hours a day at AskKaren.gov. The toll-free USDA Meat and Poultry Hotline 1-888-MPHotline (1-888-674-6854) is available in English and Spanish and can be reached from l0 a.m. to 4 p.m. (Eastern Time) Monday through Friday. Recorded food safety messages are available 24 hours a day.

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Thinking of kicking your walking routine up a notch with jogging? You should! It’s a great way to burn even more calories and reap additional cardiovascular benefits at the same time! But remember, the key to success — and to avoiding injuries — is starting off on the right foot! The experts at The American Physical Therapy Association offer these tips for new joggers:

• Alternate the pace. Gradually go between jogging and walking until you build up your endurance, rather than suddenly converting to jogging only!
• Do the talk test. If you can’t carry on a conversation while you jog, you’re pushing yourself too hard. Slow down!
• Look for give! For the sake of your joints, choose dirt, a rubberized track, or a similar soft surface over asphalt and concrete.
• Watch your feet. Keep an eye out for injury-prone obstacles like logs, rocks, and holes in your path. Be careful!

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Ok so I had to do this project for stress management class last semester and I chose to do a weekend retreat at home. I followed a model from a kit by Susan Piver called Bliss in a Box: A Contemplative Retreat at Home. I thought it would be a cool thing to show my readers what my weekend retreat schedule would look like if I actually got to do it.

A weekend retreat does not have to be mega expensive or intricately planned out the old adage Keep It Simple Stupid applies to this. As you will see I have a pretty well balanced retreat schedule. Now one thing I would like to mention is that Susan uses yoga for the exercise part of this retreat I can’t do yoga so I threw in a substitute from a book called The Easy Stretching Workbook by Karen Smith I have here at home.

Other than that I have pretty much stuck to the outline Susan provides in the kit.

So without further adieu here is my retreat schedule and the various elements I would be using during the retreat.

Weekend Retreat

One Week Before

1. Cut down on caffeine

2. Cut down on processed foods

3. Cut down on sugar and white flour

4. Alert friends, family and colleagues that you’ll be unavailable during your retreat

Supplies to gather or purchase

1. Meditation Cushion

2. Cd Player

3. Alter materials- lavandar candles, a bowel of water,2 long stem red roses ,two bud vases,incense-vanilla,grandmothers photo

4. Journal

5. Essential Oils

6. Easy stretching workbook

Food to buy

1. Brown rice

2. Fish(Salmon,canned tuna In water)

3. Whole grain bread

4. Peanut butter

5. Lean beef, and chicken breast

6. Green tea

7. Bottled water

8. Bananas

9. Green beans

10. Tomato’s

11. Eggs

12. Lemons

13. Onions

14. Low fat Mayo

Retreat Schedule

Friday

5:30- Arrive home,prepare alter space and assemble all retreat materials

6:00-7:00 Consecration of Alter Space and Journaling

This is where the pre-analysis comes in by asking the following questions:

1. Why have I chosen to do a retreat?

2. What skills do I hope to learn?

3. What qualities do I hope to cultivate?

4. Besides me, who in my life will also benefit from what I learn and cultivate

5. How will they benefit?

7:00-8:00 Cook Dinner

1. Lemon Baked Salmon

2. Brown rice

3. Steamed green beans

4. Green tea

8:30-9:00 Meditation

9:30-10:00 Relaxing bath with essential oils

10:00-10:30 Guided body scan and sleep

Saturday

8:00-8:30 Dress,wash face,brush teeth

8:30-9:00 Meditation

9:00-10:30 Breakfast

· Whole grain toast and egg

· Banana

· Apple juice

10:30-12:00 Contemplation,Journaling.Journal about the following questions:

1. Why can’t I feel?

2. How might my life change if I were to let these feelings in?

3. What am I afraid might happen?

4. What do I hope might happen?

12:00-2:00 Lunch

· Grilled chicken breast

· Tomato slices

· Water

2:oo-3:00 Meditation

3:00-4:00 Easy stretching

4:00-5:00 Tea break(green tea and banana)

5:00-6:00 Free time take a w walk

6:00-8:00 Cook Dinner

1. Grilled lean hamburger with sauted onions

2. Steamed green beans

3. Banana

4. Green Tea

8:00-9:00 Contemplation Journaling

Answer the following questions:

· Whom do I need to forgive?

· What would it take for me to forgive?

· Can I forgive them right now anyway?

9:00-9:30 Guided body scan

9:30-10:00 Bath and sleep

Sunday

8:00-8:30 Dress,wash face,brush teeth

9:00-9:30 Meditation

9:30-10:30 Breakfast

1. Whole wheat toast with peanut butter

2. Banana

3. Apple juice

10:30-12:00 Contemplation Journaling.

Answer the question- What is my experience of God, if any?

12:00-2:00 Lunch

· Tuna salad on wheat crackers

· Banana

· Green tea

2:00-2:30 Walk

2:30-3:00 Easy Stretching

3:30-4:30 Tea break

4:30-6:00 Free time,catch up on reading

6:00-7:00 Dinner

· One egg omelet with grilled onions

· Banana

· Green tea

7:30-8:00 Meditation

8:00-9:00 Begin to put retreat supplies away

9:00-9:30 Journal

This is the post analysis part of the retreat where I journal about what I have learned,felt and realized during this experience.

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These are all great reads I encourage anyone to check them out and spread the word about them.

Simple Toning Meditation posted at Tupelo Kenyon

Why excercise is absolutely necessary posted at 360 Degree Success

Your Friends are Making you fat posted at Witch on White Mountain

The Crude Reality Of Bodybuilding posted at MuscleBolism: Build Muscle Beyond Anabolics

When Business is Incontinent posted at Trust Matters

Dominic Acito.com - Stretching Guide posted at Dominic Acito

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A Summer Survival Kit!

You’re often on the go during the summer months, so why not make life easier by creating a beauty bag that you can grab at a moment’s notice? Be sure to stock it with:

• Sunscreen with a SPF of 15 or greater
• A hat or bandanna
• Lip-gloss with SPF
• A hair tie or coated rubber band
• Travel-size deodorant
• A compact makeup kit containing face powder, blush, lip gloss, and eye shadow for touch-ups
• Sunglasses
• A granola bar or other healthy snack

Looking good has never been so easy!

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Work In More Water!

Are you drinking at least 8 glasses of water each day? It’s important that you keep hydrated — the right amount of clear, clean water will help your body set fat cells free and clear out other impurities! Seem like too much water? If you’re having a hard time guzzling all that fluid, try these tips for working it in:

• Add zest to plain water with a squeeze of lemon or lime, or add a splash of real fruit juice!
• Soups with a clear broth base provide 3/4 cup of water per one-cup serving. Choose a broth that’s low in salt and calories, or make your own broth full of fresh veggies!
• Eat your water by choosing fruits and vegetables with a high water content. Watermelon, strawberries, apples, squash, broccoli, cabbage, cucumbers, carrots, lettuce, and green peppers all contain over 90 percent water!
• Blend a few ice cubes into your morning smoothie to up the water content.
• Water actually tastes different depending on whether it’s ice cold, room temperature, or steaming hot. Vary the temperature for a change of pace!

Drink up and enjoy!

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