Prevent Spring Cleaning Injuries

March came in like a Lion with a heavy, wet snow storm.  It looks like March will go out like a Lamb with beautiful, warm and sunny weather.  That means it is time for Spring cleaning and yard work.  Here are some helpful tips to a safe and injury free Spring!

  1. Stay hydrated.  Drinking half your body weight in ounces of water helps every process in your body work better, including your muscles and joints.
  2. Bend with your knees.  When lifting bags of soil or other heavy objects keeping your back straight and bending with your knees will reduce the chances of injury to your low back.  Keep this in mind even when lifting light objects!
  3. Avoid repetition.  I bet you rake leaves with the same motion every time.  Try mixing it up.  Over use repetitive actions can lead to injury.  Picture a wire coat hanger.  If you bend it enough times it will break!
  4. Take a break.  Many people will not stop until every last flower bed is clean.  Relax and have a glass of water. Stop to admire the work you have done along the way.  Those leaves and pine needles will still be there when you are done drinking your water.
  5. Warm up.  Getting your blood flowing will prepare your muscles and joints for activity.  Try some jumping jacks or burpees!
  6. Visit Kambeitz Chiropractic Health and Wellness Center.  Making sure your spine and muscles are healthy enough to work outside is the first step. If there is undetected restriction in your spine, unresolved muscle tension and tightness and if you are deconditioned, your chances of injury are much greater.

Documentary Review: Hungry for Change

Last weekend, I was searching for something to watch on Netflix and came across the documentary titled Hungry For Change.  Within a few minutes into the movie, I couldn’t help but compare the lessons from the movie to the lessons taught in the 8WW program.  (Hungry for Change and 8WW are in no way affiliated, but both have the same approach for health and wellness.)  This is great, in my opinion, because the majority of the population has a very low awareness about the wellness implications of their daily lifestyle choices.

The movie mentioned components of 8WW – nutrition, exercise, sleep, meditation, stress, the nervous system.  If you’re in 8WW, and you need a little bit of inspiration – this is the movie!

One line that I loved, from the movie was, “the problem is that we are not eating food anymore. We are eating food like products” which really resonated with me, having completed 8WW, when having to plan and journal the food we consume for each meal.

The movie included filmmakers from other popular wellness documentaries including Kris Carr of Crazy Sexy Cancer and Joe Cross of Fat, Sick and Nearly Dead. (I enjoyed both of these too when I saw them)  These guests were definitely an asset, providing first hand accounts how changing a lifestyle has improved their health.  This movie shows that it’s about creating a wellness lifestyle, rather than just moving from diet to diet.

The movie addressed so many popular topics, that we find ourselves discussing each day at the clinic, yet find so many people lost and confused about. It would be hard to summarize the movie in a short blog post, so if you’re interested in changing your life and become healthy, I recommend you to check it out.  The movie trailer is above, and their website, hungryforchange.tv has more info, as well as a sign up to watch the first 20 minutes of the movie.  (If you are a Netflix subscriber the full video is currently available in their instant viewing).

If you saw the movie, please share your favorite quotes and what you learned!  Are you inspired to change your lifestyle now?

A New Flavor of Chicken – Lemon Chicken & Parsley Sauce

Grilled Lemon Chicken with Fresh Parsley SauceIf you’ve gotten a little tired of your routine chicken recipes, you’re in luck.  I stumbled across this recipe on Facebook and just had to try it out this weekend-Grilled Lemon Chicken with Fresh Parsley Sauce.  In preparation for the work week, I made enough for leftovers… and I don’t think I’m going to get tired of it, before I finish them!

What I liked most about this recipe was the number of fresh natural ingredients to make the marinade and sauce, while still having an amazing flavor. Being that we’re in winter, and for a healthier preparation, I grilled the chicken on my Cuisinart Griddler.

To make a healthy lunch or dinner, while participating in the 8WW program, I paired it with broccoli and a fresh salad.  The chicken tenders are the perfect size to get the adequate amount of your healthy fat and protein source, while not overeating.

Enjoy!

Ingredients

Chicken:

  • 1 lemon
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon sugar
  • 1 1/2 pounds chicken breast tenders

Sauce:

  • 2/3 cup flat-leaf parsley
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped shallot (about 1/2 shallot)
  • 1 tablespoon white wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons fresh lemon juice
  • Lemon slices, for garnish

1. Preheat grill.

2. For marinade, zest the entire lemon (yellow part only, about 1 tablespoon), and place zest in a large mixing bowl. Add juice (3 tablespoons) of the lemon to bowl (don’t worry if seeds are also added). Add 1 tablespoon olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper, and sugar; stir to combine. Add chicken tenders; stir to coat with marinade. Set aside to marinate for 15 minutes.

3. While the chicken marinates, make the sauce: Combine all sauce ingredients in a blender. Cover and blend on medium speed until smooth, about 20-30 seconds. Set sauce aside.

4. Using tongs, place marinated chicken on the grill; discard marinade. Cook about 4 minutes; flip the tenders and cook an additional 3-5 minutes or until cooked through. Divide tenders among 6 plates (about 2 tenders each), and drizzle each portion with 1 tablespoon sauce. Garnish with lemon slices. Store leftover sauce, covered, in refrigerator up to 3 days.

This excellent recipe was found on Health.com.

Snow Shoveling Safety

Denver finally had a great blizzard… and some much needed moisture!

And with more snow in the forecast, it’s a good time to remember some tips for shoveling.

If you haven’t been lifting weights or don’t work out a lot – take smaller scoops at a time.  The weight of a shovel of this heavy snow is significant.  You can easily load 10 or 15 pounds in a shovel, depending on the size of your shovel.  Be careful as you fling that snow – we have seen many patients come in with muscle and/or joint pain over the past 15 years from shoveling snow.

Take your time! Shoveling snow can be a workout.  It will elevate your heart rate just as if you were working out in the gym.  Be sure to take rest breaks just as you would during a strenuous workout at the gym.  And just as you would at the gym, be sure to have some water – you can still become dehydrated in the cold.

Use proper lifting technique.  Just as you would on moving day – be back safe.  Be conscious that you’re not hunching over and lifting with your back.  To prevent injury: use a shovel that is the proper length for you, improve your leverage by holding your hands further apart on the handle, and bend your legs a little rather than leaning over the shovel.

 Take care and safe shoveling.

And should you need an adjustment or massage after your shoveling adventures, we’re here.  Call us at 303-790-6000

Workout Inspiration: The Why

Sometimes the hardest part of a workout is lacing up those shoelaces and getting started in the gym.

But the “why” for working out is the reason why you’re going to the gym in the first place. Many of our 8WW participants want to feel better, stay active, prevent illness, and be able to keep up with their families.

So when the workout is feeling painful, you think about your “why.” And when you’re staring to see stars, think about your “why.” And when there are ten sets of twenty reps on each side, then think about your “why.”

Maybe your “why” evolves over time.  If you’re close to attaining your short term “why,” why not add a couple more goals or add another “why” to inspire you for workouts for many months or reps to come.

Overcoming Pain in Your Fitness Program

When most people get started with a fitness program, it goes great until the point where their bodies are hurting and vulnerable areas start hurting. Old injuries, stiff joints, and sore spots can cause even the most ambitious and goal oriented individuals to plateau at this point.

In this segment of Colorado’s Best morning television show, our own Dr Kambeitz talks about how massage and chiropractic adjustments are used along with exercise to improve the flexibility and range of motion for these vulnerable areas in 8WW participants.

Make a Workout Routine: Trainer Schedules

Having trouble getting yourself out the door for a run? Does the home gym equipment collect dust? We have our trainers in our gym with a regular schedule. Take a look at our latest training schedule calendar. When would work best for you to get your personal training session with Dusty and Cassie? Call the clinic, 303-790-6000, to reserve your workout time. If you fail to plan, you plan to fail. Discover how great you feel after a good sweat!

Or print out a copy for your fridge, click here

Dr Kambeitz featured on Colorado’s Best tv show

Dr Kambeitz recently appeared on the Colorado’s Best morning show on Denver’s channel 2 program, starting an 8 week feature about the show’s host’s journey through the 8 Weeks to Wellness program.

Below is the feature interview with Dr Kambeitz and Colorado’s Best host, Paula Haddock to give you a sneak peak to the program and exam.

Tune in to Colorado’s Best on channel 2 where Dr Kambeitz will be appearing again from 9am to 10am on January 31st, February 5th, 12th, 19th, 28th, and March 5th.

 

Stay Healthy This Holiday Season

It’s easy to stress out or self indulge each year during the holidays.  Keep these tips in mind, to start your 2013 off on the right foot!

1. Take things in stride especially long and exhausting to do lists.

2. Avoid overindulging on holiday feasts.  Don’t let your fitness ambitions fail at the end of the year. Remember 8WW participants that you get one forgiveness meal a week, but a week of forgiveness meals will make your goals harder to reach.

3. When you’re starting to get stressed with long lines at the checkouts, post office, or shopping mall parking lots, just take a big breathe.

4. Don’t forget to stay hydrated.  Even if it’s cold, you need to keep drinking enough water.  Remember half of your body weight in ounces.

5. Don’t miss too much sleep or you’ll be sacrificing your energy.

6. Get a little help – avoid exhausting yourself preparing and cleaning up every meal for everyone in the extended family comes to visit.

7. Take a few minutes to relax or meditate.  If you’re in the 8WW program, plan some time to listen to your meditation CD without any distractions.

8. Donate or volunteer your time and your efforts will be rewarded

9. Blow off some steam with vigorous exercise.  Our trainers have special sessions planned.  Come join!

10. Make an appointment for an adjustment or massage.  We have massage specials, give us a call.

From all of us at Kambeitz Chiropractic Health and Wellness Center P.C.

We wish you a wonderful holiday season!