Stress Management with Meditation

Stress is an integral part of everyone’s life. It seems the more you try to avoid stress, the more stress finds you. Stress is not something to be managed. Stress is an everyday fact of life. What needs to be managed is our response to stress. One of the most powerful ways to do this is to learn how to meditate. 

   Mindfulness is taking control of your mind by directing its awareness towards something else, like your breath. Remember we are trying to strengthen our PEACE of mind muscles. This cannot be done without peace. It’s like trying to lift weights without the weights. Mindfulness is the mind-body tool that will remove fears, reduce cravings, strengthen self-awareness, and increase our ability to make proper choices when perceiving a stressful event. With 8 Weeks to Wellness® achieve an INCREASE in physical and mental relaxation, alertness, and capacity for more intimate and quality contact with others, creativity, productivity, personal satisfaction with life and work.

Calm and Headspace are two of many apps that can help you get started.

Depak Chopra aptly said we are human “be”ings and not human “do”ings . We certainly have perfected our ability to juggle multiple balls at one time. However, we have not perfected our ability to quiet our mind and truly become a human BEing.

Managing Holiday Stress

The holiday season is upon us!  Here are a few tips to beat the stress.

1) Plan Ahead.  Life can get pretty crazy.  How much better would you feel if you took a small amount of time each day to plan the next day or two?  Having a schedule will help you prioritize activities and you won’t miss out on those important tasks each day.

2) Time Out.  Even parents need a time out once in a while.  This is a great time for reflection, meditation or deep breathing.  Put yourself in time out every couple days and see how much better you feel!

3) Eat Slowly.  When we see a counter full of delicious food we fill our plate wanting to try a “little” of everything.  Then we eat like we are in the Army, rushing through our food so we don’t miss out on desert.  In the end we are stuffed, in pain and unable move.  Eating slowly allows our stomach time to digest the food and allows our brain to recognize when we are full.

4) Take Care.  This time of the year is busy.  The stronger more resilient your body is the better you can fight off colds and recover from physical demands.  Make sure you keep to your workout, adjusting and massage schedules.

Here are our Thanksgiving week 2015 hours!

Monday          7:45 AM – 5:45 PM
Tuesday         7:45 AM – 5:45 PM
Wednesday    7:45 AM – 5:45 PM
Thursday               CLOSED
Friday             7:45 AM – 12:00 PM

Breast Cancer Prevention Through Lifestyle

You know it is October when the NFL is suited up in hot pink, for breast cancer awareness.  While awareness is a wonderful thing, let us not forget that cancer can be prevented.

Yes a small percentage of cancers are genetic, but at least 50% of ALL cancers can be prevented, a well known statistic agreed up by even the National Institutes of Health and National Center for Biotechnology Information.

Each October the focus is for the early detection and treatment of breast cancer, rather than prevention. We know about the importance of mammograms and self-breast examinations, and are grateful for radiation and surgical treatments that save lives.

Yet we must remember that early detection and treatment of breast cancer is in NO WAY, SHAPE, OR FORM, a means to prevent breast cancer. So, let’s talk about prevention. Here are just a few suggestions:

  1. Exercise, exercise, exercise. Adipose tissue (fat) manufactures estrogen in the body and breast cancer is an estrogen dependent tumor. Therefore the more fat cells you have, the more estrogen you make and the higher chances you have for developing an estrogen dependent tumor. 30 minutes per day is best.
  2. Maintain a Body Mass Index (BMI) below 30. After menopause, obese women (over 30 BMI) have double the risk of breast cancer compared to women with a normal BMI. We can coach you to drop the weight with proper nutrition and exercise, through our 8WW program.  The 8WW program can be adjusted for people of all fitness levels and ages to benefit from.
  3. Burn away abdominal fat. The worst place to carry fat is around your middle. Your waist measurements should be less than 35” if you are a woman and less than 40” if you are a male. A high amount of abdominal fat is linked to breast cancer. If you haven’t visited our gym yet, get a complimentary personal training session to learn how to build your core strength.
  4. Eat healthy consistently. Eats lots and lots of cruciferous vegetables. Cruciferous vegetables, such as broccoli and brussels sprouts, contain a substance called “indole-3-carbinol”.   This substance is a proven anti-oxidant and improves the detoxification of estrogen in the body. Flax seed and soy products are also important in balancing hormones in the female body. Our 8WW program focuses on making healthy eating decisions part of your everyday lifestyle.
  5. Take Vitamin D. Studies are linking Vitamin D deficiency with increased breast cancer risk. Take a minimum of 1000 IU’s of Vitamin D3.  Pick up a bottle at our front desk during your next visit.
  6. Don’t accept breast cancer to be your destiny, even if you have family history. Your mind set is probably the single most important deterrent of cancer that your body has.   Believe that your body has the power to heal, and it will.
  7. Improve your immune system with regular chiropractic adjustments. Not only do adjustments boost your immune system, it enhances every aspect of well-being. Schedule your next adjustment with one of our three doctors at 303-790-6000.

Breast Cancer Awareness Ribbon

Investing in Your Health for the Future

Take a moment to check out this video from the Heart and Stroke Foundation.

While we’re not affiliated with the Heart and Stroke Foundation, we think this is a great video to take a perspective on your health.

In the 8 Weeks to Wellness program manual, a point is made between the quality of your health and the quantity of you health.

Many people live into their eighties and nineties. But if the last 20 years of your life are riddled with pain, can’t remember your name, take eight different medications, live on dialysis, or depend on someone else to care for you, are you truly living?

8WW Program Manual, 2nd edition, page 5

So if your retirement goals include meeting and playing with your grand kids, traveling, and trying out new hobbies you didn’t have time for when you were younger, your efforts today will pay dividends in your future.

Discover your why – the motivation to improve and maintain your health and wellness.  Then along with the knowledge of professionals whether it be through our 8WW program, or programs made available by organizations like the Heart and Stroke Foundation, you can set out to make better health decisions that impact the rest of your life.

How do you plan on living the last 10, or 20 years of your life?

The Tie Between Meditation and Wellness

It’s a Monday, which means it’s back to work for most working Americans.  Whether it’s stress from work obligations, demands at home, bills that keep piling, long commutes, or from a lack of sleep, it adds up, and not only affects your mind, but also your body.  When you are stressed your body physically responds, to try to deal with the stress.

Adverse Effects of Stress and Your Health

  • Secretion of stress-related hormones
  • Reduced blood flow to internal organs
  • Slowed digestion
  • Elevated blood sugar levels
  • Increased blood glucose in blood stream
  • Increased cholesterol levels
  • Increased blood pressure

Therefore it is important to manage and deal with stress.

The 8 Weeks to Wellness program incorporates meditation into your wellness lifestyle.

Gerald_G_Yoga_Poses_(stylized)_1How Meditation improves your Wellness

  • Reduces the number of negative thoughts
  • Quiets our minds from thoughts that stress us most
  • Allows you to focus on things that make you happy
  • Controls fears and anxieties
  • Reduce cravings
  • Strengthen your self-awareness
  • Improve your ability to handle stressful events

Learn more about meditation by reading pages 37-41 of your 8 Weeks to Wellness Program Manual.

Want to get inspired and make meditation part of your daily wellness routine? We found that the Chopra Center Meditation has free 21 day meditation experiences that will help keep you disciplined, and your mind clear, to handle each stressful day with greater ease of mind.

The Influences that Affect our Attitudes Towards Health and Wellness

Have you always enjoyed your veggies? Has a morning run been a ritual for years? How do you handle stress?

Diet, exercise, and attitude are three of the five spokes of health we speak about at the clinic and in our 8WW program.  Missing just one of the five spokes of health (which also include chiropractic and massage) and you’re likely missing a piece of the pie that has been preventing you from living and feeling your best.

Attitude is a big component that closely influences the other spokes of health.  Your attitude affects the way you eat. Many indulge after a hard day with alcohol and junk food; leaving not only your mind, but also your body in poor condition. You may be less inclined to exercise, further perpetuating the cycle.  A good attitude can help you achieve your athletic goals, but a bad attitude can limit you from reaching your goals.  That’s where our team is here to help enthuse and empower you with each step of the 8WW program, from chiropractic to massage, nutrition and training.

Depending on your schedule you will be in the clinic 2+ visits per week.  Some patients choose to get adjustments and myo-therapy the same day as their workouts and others may choose to make separate appointments to cover each.  It is our goal to have you leaving the clinic excited about your progress and enthused to continue the program at 100%.

Of course the stress of our daily lives can make even the best of us lose our focus; sometimes with junk food or skipping your workouts.  The 8WW has a component to help you re-center your attitude and manage your stress.  It’s meditation.

Meditation involves taking control of your mind by directing its awareness towards something else, like your breath. (8WW Program Manual)

You will receive a meditation CD in your 8WW materials.  It is the one activity that is hardest for us to oversee of your 8WW program.  But as the 8WW program creators explain, The Patients who have achieved the most spectacular results are those that successfully learned how to meditate and practiced it faithfully.

Every day, take ten minutes to listen to your meditation CD.  Find a quiet place, clear of distractions, to listen to your CD.  Make meditation part of your daily routine, to be most successful.  Some will choose to listen to their CD in their car, while others might find a place in their home.  The first track of the CD has instructions for meditation.

Please share below how you have built meditation into your schedule and how it has helped you manage your stress and attitude.

Three Days In

Had our first training session with Dusty.  The whole team was there….except Sean.  He had some wedding prep to take care of.  The work out went well for day 1.  I can see this working but hope that I will be able to move into some strength training as well.  Finding time to do the meditation is challenging and my diet is way off the recommendations.  Grocery shopping will help.  We are running on a pretty bleak supply of food.  This allows for poor food choices.  I think as I contiue to add this into my life it will become easier.  Adding something new always is challenging to start until you figure how it will work into your life.  Soreness factor one day after the work out….2/10.