LET'S MAKE DIETING A LITTLE "EASIER"

Most of the information I will share today is from To Your Health. Here are some tips for quick (semi) healthy meals "on the go". 1. Choosing grilled over fried means getting less oil-less fat-less calories. 2. Go with the salad with low fat dressing on the side. 3. No extras--mayonnaise, dressings, croutons, cheese, bacon. 4. Share--go ahead and have the fries and the rings, just share; don't eat the entire box by yourself. 5. No bun on the burger or just eat 1/2 of the bun. 6. "Kid size" it instead of super-sizing it. You'll get enough, honest. 7. If you have to have a dessert choose a fruit salad or yogurt or low-fat ice cream. These choices will be a lot better than cookies, pies, cake, turnovers or a milkshake.
In reality, don't do fast food at all if at all possible. Be smart and be reasonable. Watch your portions. I tell my patients who want to or are trying to diet and really don't know where to start to watch their portions. If you must eat meat, limit it to 2 to 3 meals per week. Stick with fish, chicken and turkey. Try to stay away from pork all together, there is a chemical in pork that reduces the natural anti-inflammatory process of the body. If you have any type of arthritis, eating pork or red meat tends to make it worse and cause flare-ups. Stay away from "whites"; white sugar, white salt, and white flower. Don't add these to your foods. Stay with whole wheat for your bread choices. When you dip your foods to the plate, don't put any larger size than the palm of your hand. This is for the vegetables as well as the meat. Eat more vegetables than meat. Stay away from the soft drinks. NO in between meal snacking. A 1/4 cup of nuts per day will actually have enough "good" fat in them to make your bowel movements easier. On days that you screw up don't throw in the towel, just recommit and start over. Stick with it. You shouldn't lose more than 3 to 5 pounds per week. ONE POUND of fat is 3300 calories. You have to lower you calorie intake as well as increase you calorie burn off. Do some form of exercise that's over and above your daily routine. (As always- DO NOT start a diet or an exercise program without talking to your physician first.)

Good Luck!!

Ergonomic Principles

This week's information is from the ACAnews magazine article authored by Nataliya Schetchikova.

I am a computer semi-illiterate. But as you can see by me doing this blog I'm trying to get into the 21st century. As a matter of fact I just got my first PDA to be able to do text messaging , get on the Internet, etc. It's neat. I'm learning. Apparently, the use of PDA's, Wii machines and play station controls can create problems. This review is to help save you from problems.

Preventing the overuse of gadgets and games as mentioned above is a two-fold, issue according to Jean Schiller, a certified professional ergonomist with more than 15 years experience. On the one hand , designers must create devices that are comfortable and easy to use. Yet consumers need to understand how the body works and use common sense.


Here are four principles of ergonomics to help you make healthy choices.


1. Comfort and Posture


Modify the environment to ensure you're comfortable and maintain a relaxed posture.


When using PDAs

• Keep your wrists as straight as possible; avoid bending them up and down and to the sides.
• Minimize neck bending and twisting.
• Try to rest your arms when possible or let them fall relaxed the sides of your body.
• Use a chair that provides lower-back support and natural body posture.

When playing a game:

• When using a traditional classic controller, rest your arms on a pillow, if possible.
• Make sure there's room around your legs when you're playing the games.
• Position the gaming TV in front of you-not on the side-and put it at eye level so you aren't looking up at it all the time. Move the TV , monitor or yourself up or stand or use a higher chair.

2. Force

Schiller explains, "Hold the device gently, with relaxed hands. A PDA or a game controller does not require a lot a activation force--only a light touch." Also be aware of hazards in your environment. "If you rest your arms on a sharp edge, the edge is creating a force back to you, potentially cutting of circulation".

3. Length and Frequency of Use

Take breaks and change tasks to relax the whole body or certain muscles. "After using a PDA for a time, put it down and so some filling or talk on the phone--give the muscles a break. Also, consider occasionally using your finger instead of your thumbs to operate you PDA".

4. Overall Health

With many factor influencing musculoskelatal disorders, overall fitness and flexibility are important. "Eat a balanced diet, build up flexibility, do strength exercises and learn to manage your stress. Don't wait for pain to go to the doctor; any tingling, numbness, burning, or aching are warning signs you should not ignore--that's the stage when you can catch the issue and change your behavior. Pain requires a lot more work to get back to being healthy--or the issue may become chronic, as with carpal tunnel or tendinitis," says Schiller.

Of course talk to your Chiropractor for advice. Keep up with regular check ups in general for back, neck or headache pain.

SODA-BAD-----WATER-GOOD

Ten reasons to stay away from Sodas and Energy Drinks: 1) The average soda has no nutritional value-only sugar, carbonated water, caramel color, natural flavors, caffeine, phosphoric acid and high fructose corn syrup. 2) Harvard researchers say the risk of childhood obesity increases 1.6 times with each additional daily serving of soda consumed. 3) Soda adds more sugar to a typical 2-year old's diet than cookies, candies and ice cream combined. 4) Several studies indicate that the sugar and acids in soda may cause tooth decay. 5) Some household cleaning web sites claim soda can be used as a toilet cleaner, a rust remover and a grease remover. ( I have personally used soda to clean battery cables on my car) 6) Another Harvard study of teenage athletes identified a strong association between soda consumption and bone fractures in 14-year old girls. 7) An average can of soda has 35-38mg of caffeine and as much as 13 teaspoons of sugar. 8)Most energy drinks contain about 80mg of caffeine, along with other legal stimulants like guarana and ginseng. 9) Certain energy drinks contain huge blasts of caffeine(up to 280mg)-almost triple the caffeine in a cup of coffee. 10) Energy drinks can boost heart rate and blood pressure, increase anxiety, dehydrate the body and cause insomnia. So drink more water!! You should be drinking at least 1/2 gallon of water per day. I tell my patients to start drinking a quart in the morning and try to finish it by or during lunch, start on the second quart in the afternoon and try to finish it by or during supper. It's OK to drink more!! Yes, you'll have to go to the bathroom more but this will help flush some of the toxins out of your body. Good luck in your quest to add this avenue to make you more healthy.

This information is from a waiting room patient magazine called To Your Health.