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Issue: # 15.0
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January/2010
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ASC HEALTH & WELLNESS NEWS
Greetings!
The month of January is notorious for running the gamut of emotional highs and lows. Excitement of a new year, yet the bills from the holiday season. The thrill of starting a new workout routine, yet the realization that its somewhat harder to stick to than you thought it might be. My points, you're not alone and don't give in to discouragement! Your mindset is the number one, single most important aspect of accomplishing your goals. It doesn't matter whether your goals are related to your business, personal life, physical activities or to get through an injury or illness. There are support groups and resources available if you're simply willing to look for and take advantage of them. Keep your perspective positive, stay flexible but determined, and you will achieve success!
Read on for tips to help keep you successful and feeling your best! For more health tips between newsletters, visit our blog at http://sandiegosportschiropractor.wordpress.com
Yours in Health, Dr. Katrina   |
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EXERCISE TIPS: Important Stretching Reminders
* Start Stretches Slowly, and use your exhalation to relax the body deeper into the stretch.
* Always hold stretches for at least 20-30 seconds
* Don't bounce a stretch. Bouncing increases your risk of injury to a tight muscle and tendon.
* Don't push a muscle into the pain zone. Stretching isn't exactly comfortable, but true pain indicates that you're pushing it further than it's ready for. Ease up and continue the stretch.
* Don't hold your breath.
* You DO have time for stretching. Ideally, at least 30 minutes, 3x week should be spent on improving your flexibility, but even five minutes at the end of an exercise session or immediately following a hot shower is better than nothing.
*Don't get discouraged. Flexibility is related to one's genetics, gender, age, and level of physical activity. Flexibility can be improved, but just like strength and cardiovascular training, it has to become a regular part of your training, and a commitment to yourself. Sorry to break it to you, but once a week for a few minutes in this area just wont cut it.
Reminder: If you are experiencing pain of any kind, be sure to follow up with your healthcare provider. These exercises are provided strictly as a benefit to help you improve your general wellness, and should not be used in place of a proper diagnosis or treatment plan.
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 Common Kinks & Questions: Iron Intake
If you're concerned with iron deficiency, or have been plagued with fatigue and anemia, knowing where to find iron in your regular diet is key. Here is a list of items to keep in mind the next time you head to the grocery store:
- liver, organ meats, lean meats, poultry, shellfish, egg yolk, clams, oysters
-green leafy vegetables, whole grains, enriched cereals and breads, legumes, nuts, molasses
-certain fruits such as peaches, apricots, prunes, grapes and raisins
Back to the Top!
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 SEASONAL NEWS: How Hungry Are You?
Depending on what research you're looking at, statistics show that somewhere around 97% of New Year's Resolutions won't be kept. Why? Various reasons: Not having the intention of keeping it in the first place, Not having the resolution as a clearly measurable goal, Not thinking it really matters, Not having a path to achieving it... the list goes on.
However, if you're one of those individuals struggling with keeping their New Year Goal of losing weight, don't give up! Whether or not you are an athlete, here are a few tips to help keep you on track to reaching your weight loss goals in a healthy way:
1. Don't skip meals. It might seem like an easy strategy to cut calories, but its actually a sure fire way to slow your metabolism and deplete your energy levels. Why? Because in a super simplistic way of explaining it, skipping meals makes your body think its being starved, and it ends up storing the calories as fat rather than burning it right away as energy.
2. The 2 most important meals of the day are breakfast (within 1 hour of waking, and NO a cup of coffee doesn't count as breakfast!), and "re-fueling" within 30minutes to 1hour after a hard workout. Being sure to keep these meals ensures that you kickstart that metabolism for the entire day.
3. Don't mistake thirst for hunger, especially at night. When you start getting the urge to snack, grab a tall glass of water. Sometimes your body is simply dehydrated and giving mixed messages about what you need, especially after a hard "sweat it out" workout.
4. Make sure you get enough sleep. Sleep deprivation is in direct correlation to increased hunger, and therefore, weight gain. Without enough sleep, the hormones that regulate hunger and satiety can't be produced in the proper ratio, leaving you snack happy the next day.
5. Modify your drink calories: Water versus sugary sports drinks, light beer versus a martini, or, better yet, eliminate alcohol all together.
6. Don't go crazy with the scales. Pick one morning of the week (or even less frequently) to step on the scale and see where you're at, and hide it the rest of the week. Checking yourself every single day or worse yet, every few hours, can be extremely unreliable and an unhealthy, potentially discouraging habit. Remember, your weight by nature can fluctuate by as much as a few pounds throughout the day simply because of variations of food and hydration levels.
7. Additionally, if you're working out regularly, you need to remember that muscle weighs in heavier than fat. As you transform your body, the numbers on the scale might occasionally look like plateaus in weight loss even though your body is really still losing fat and steadily making its way to a healthier, leaner you.
Back to the Top!
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Action Sports Chiropractic & Wellness
is San Diego's premiere location for developing and
maintaining an active lifestyle. Whether you are looking to get
through the
pain and discomfort of a new injury, motor vehicle accident, manage chronic stress and
headaches, or to
improve your strength, fitness and posture, we'll provide a step by
step,
personalized approach to reaching those goals as quickly as possible.
We
believe that an active, science based, goal oriented approach is the best way reach
your
optimal health and performance levels. If you've been searching for a place that
understands the demands and needs of an active lifestyle, we're confident
you'll like what you'll find. Come check us out at www.ActionSportsChiropractic.com or call 858.481.0303 to make an appointment and start reaching your goals today!
Sincerely,
Dr. Katrina M. Stopper, DC, ATC, CSCS
Action Sports Chiropractic & Wellness
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