We all know to be drinking water, but ask yourself, are you drinking quality water? Do you drink well water or city water? Did you know that we offer complimentary water to all of our patients? Try Alkaline water from our Kangen machine today!
Did you know that “Kangen” means, “bring back to origin” in Japanese? This Alkaline water can help balance your body’s pH, be used as an antioxidant, and is also much more easily absorbed into the body compared to conventional tap water, due to its molecular shape.
We should be drinking enough water in a day to equal half our body weight in ounces – Actual water, not coffee or tea which can actually DE-hydrate you! Especially on extremely hot days, after exercise and post massage treatment, we need to make drinking quality water apart of your regular routine.
Make it fun and convenient; always have a water bottle with you, make goals to consume a particular amount before a certain time, or even flavor your water with fresh mint or cucumber.
This summer, you can eat your way to hydration as well. Enjoy tomatoes, celery, strawberries and other produce to keep you feeling great!
Tips to Stay Hydrated
KCHWC massage therapist Eric Carlson explains the importance of staying hydrated, what happens to the body when it is dehydrated, and tips to increase your water intake.
Eric from the Kambeitz Chiropractic massage therapy team took a break to discuss the importance of hydration, and tips to stay hydrated.
If you have been a patient in the clinic you have probably heard us mention that it’s important to stay hydrated, either during a massage, adjustment or workout.
Your body weight is comprised of 60% water. Your brain alone is somewhere between 80-85% water. You blood and muscles need water to properly function. Water helps you regulate body temperature. It also helps with joint lubrication.
If you don’t drink enough, there can be consequences for your health. You may not realize immediately that you are dehydrated, it can still affect you in multiple ways. Even a two percent decrease in body water can lead to dehydration and decrease performance with physical activities.
Dehydration can lead to:
Sleepiness and fatigue
Poor mood Confusion
Benefits of staying hydrated:
Improved brain function
Prevents kidney stones, UTIs, and constipation
Improves cardiovascular health allowing blood to travel easier through arteries and veins; and decreases excess cholesterol production
Improved cartilage health
Tips to stay hydrated:
Keep a water bottle with you
Drink water before, during, and after workouts
Drink on a schedule, either hourly or with each meal/snack
Enhance the flavor with fruit like oranges or lemon
Get additional water from cucumbers, watermelon, or leafy greens
Have any questions? Please ask them at your next visit to our clinic
The holidays are a time for celebration, but many times we end the holiday season bloated, with a few extra lbs to work off with the new years resolution. While a few indulgences can be made up for, many times the Christmas dinner feast has way more calories than you could even imagine.
Below we’ve listed nine seasonal indulgences along with the calories (which can vary by recipe, but can be trusted to be approximate), along with the amount of time it would take a 180lbs person running a 12 minute per mile pace to burn off that serving, to add a little perspective to the extra calories on Christmas day.
We also included a few tips at the end of ways to manage portion sizes and reduce total calories consumed. Enjoy your holiday feasts, but add some moderation so you can get a head start for your new years resolutions!
Gingerbread cookie1 large 3oz cookie = 340 calories
Equals 31.2 minutes running
one cup = 343 calories
Equals 31.2 minutes running
Caloric content varies depending on recipe but one serving can equal approx 400 calories
Equals 36.6 minutes running
Canned Cranberry Sauce
varies but one serving approx 400 calories
Equals 36.6 minutes running
Hot Buttered Rum
one cup = 300 calories
Equals 27.6 minutes running
Yule Log Cake
one serving = 400 calories
Equals 36.6 minutes running
Starbucks Peppermint white chocolate mocha
Grande (16ox) =540 calories
Equals 49.2 minutes running
one serving depending on recipe approximately = 360 calories
Equals 33 minutes running
one serving = 744 calories
Equals 68.4 minutes
Have one serving of everything above, and a 180 lbs runner running at a 12min/mile pace would need to run for 5.84 hours to burn off the calories of these decadent Christmas menu items. These calories really add up when one ignores portion sizes are ignored because, “it’s a holiday,” or when one allows themselves to continue refilling a glass of egg nog or hot buttered rum, or stands near the desert tray.
Here are some tips for managing your holiday calories:
In order to reduce the total number or calories, serve yourself a taste of sweet or rich food, rather than a full serving, or multiple servings.
Fill your plate with low glycemic vegetables. Better yet, if you are planning the menu, offer some fresh or steamed vegetables to have a low calorie option.
Reduce your total number of alcoholic drinks consumed. While not detailed on this list, beer, wine, and mixed drinks can easily add up the calories. Reduce the total number of alcoholic drinks consumed by having water or a sparkling water mocktail between each alcoholic drink.
We have a new challenge taking place in January for patients who have been curious about our various clinic services as a tool to get fit and reach health and wellness resolutions. Our clinic services complement each other to increase range of motion, decrease pain, and improve strength and performance, no matter your age or fitness ambitions.
Our January Get Fit Challenge gives you points for each clinic service you receive from chiropractic adjustments, acupuncture, massage, stretching, personal training, or purchase of select supplements.
Points given for the following items (see challenge sign up at the front desk for point allocation.)
Get a Clinic Service:
30, 60, or 90 min Massage
30 or 60 min AIS Stretching Session
30 or 60 min Training Session
Myzone heartrate monitor
Endura, Ultra Meal, or Whey Protein
“Stick” or LAX ball
Bring a friend for a workout
Refer a patient to the clinic
In February, we’ll tally up the points and award prizes. The grand prize winner will receive a gift basket with a variety of supplements valued at approximately $255. Prizes will also be awarded to the second and third place participants in the challenge.
After week 1 of the 8 Weeks to Wellness program, patients can add some carbohydrates back to their diet. Toast can be a quick breakfast staple but the toppings often come at the expense of a high glycemic index.
We found this video, that may give you some inspiration for adding some healthy fats from the avocado and seeds, and keep your diet healthy.
Let us know what you think, or how you have prepared 8WW friendly breakfasts for yourself and your family!
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:
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.
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.
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.
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.
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.
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.
Are you eating food that’s already banned in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.
<img src="http://media.mercola.com/assets/images/infographic/banned-foods-infographic.jpg" alt="10 Banned Foods to Avoid" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Are you eating <a href="http://www.mercola.com/infographics/10-banned-foods.htm"><strong>"food that's already banned"</strong></a> in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your website.</p>
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?