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| Issue: # 27.0 | November 2011 |
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ASC HEALTH & WELLNESS NEWS
Greetings!
So are you into the holiday season yet? If not, its sure to come upon you fast! November often marks that time when people start taking inventory of what's left on their list of goals for the year, and comparing it to what is left of the year itself. Besides what you'd already hoped to accomplish, there are probably numerous additional events and goals that pop up as something you might like to do, (or have to do) in the months ahead. Chaos doesn't have to rule your life! In the article below, "Achieving your Goals", you'll see a few points to help keep your goals in focus, and keep your momentum moving toward reaching them, even when obstacles seem to get in the way.
Also, as the year begins to draw to a close, don't forget to keep your health a priority! If you use health insurance or a health savings account, be sure to know when your benefit year ends, and if your account dollars roll-over to next year. In most cases, its a "use them or lose them" deal. So, if there are physicals, exams, chiropractic visits, or any other health concerns you've been pushing aside, call your provider and get those appointments on your schedule today! Even if it means you have to schedule exams for the month of December, you'll know you have them down, and will be able to plan accordingly rather than having January suddenly arrive, with the heavy realization that all of your dollars are now out the window and unusable. If you're not sure if you still have visits available for your chiropractic care, simply call the office and we'll be happy to do what we can to help check on the details for you. 
Last but not least, if you've ever been wondering about acupuncture visits, I'm happy to help share the news that Elisa Kreth, the fantastic acupuncturist with whom I share office space, is now in network with several insurance companies, including United and ASH! Just one more way to help decrease your stress levels and feel your best during the months ahead!
Read on for some great upcoming events, tips on preparing for snow season, goal reaching motivation, and a healthy fall recipe to try for your turkey day! Have a fantastic Thanksgiving, and I look forward to helping you stay fit and healthy today and into the new year!
Yours in Health and Success, Dr. Katrina  |
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SEASONAL NEWS: Upcoming Events & Activities
Start The Seasonal Events Planning! The month ahead has a ton of activities for all ages, interests and definition of fun!
O.C. Chocolate Festival: Ok, so this one might not be all that healthy if taken to extreme indulgence, but keeping all in moderation, the dark chocolate and vino fans out there may want to check this one out!. Gourmet chocolates, decadent deserts and vintners to teach the perfect pairing. November 4-5th: www.occhocolatefestival.com
Get an Adjustment in a Time Crunch: Have you found yourself feeling out of sorts and in need of an adjustment, but don't have time or need for a full length visit? Then keep yourself aligned and moving freely by asking to schedule a Wellness Visit with Dr. Katrina! It's half the time and half the cost! Call for details!
Fall Back Festival: On November 6th, mark the end of daylight savings time at the William Heath Davis House with a kids street fair complete with gold panning, crafts, ice cream and spaghetti eating contests, Wild West shows, and free hot dogs! For more info, contact the event website at gaslampquarter.org 
Cuyamaca Trail Work: If you're a mountain biker or trail runner, help the San Diego Mountain Biking Association open the west side trail to Bikes Saturday, November 12th 9:00 am to 1:00 pm. They'll be meeting at the parking lot closest to Hwy 79 by the State Park Visitor Center and Museum in Descanso, CA. To RSVP and participate please view the event website and contact info Here.
Silver Strand Half Marathon & 5K Sunday, November 13, 2011. Run along the Strand from Coronado to Imperial Beach! The 5K Run/Walk starts and finishes at the Imperial Beach Pier Plaza at 7:00 a.m. Run the 5K and then enjoy the post race festivities while watching the half marathoners run, walk and skate across the finish-line!
Father Joe's Villages Annual 5K Run/Walk: Help Father Joe's Village raise funds to serve meals to homeless families. The Run takes place at beautiful Balboa Park. To register, contact www.thanksgivingrun.org
Are you a part of a team, league or group that could benefit from learning more about health, fitness and injury prevention? Dr. Katrina is happy to provide event coverage, motivational and informational lectures, workshops and sessions for groups of any size. Contact us today to set up a time! Info@ActionSportsChiropractic.com
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Exercise Tip: Strengthening Up For Snow SeasonEven if you're not a skier or snowboarder, improving the strength of your core and lower extremities can help to prevent knee, hip and back pain, and the effects of degeneration. So what should you focus on when trying to get ready for the slopes or trails this year? In particular, developing the strength of the plantar fascia (sole of the foot), Adductors (inner thigh), proper Vastus Medialis Oblique (VMO) and gluteal activation are key to the stability of any athlete. Why are they important? Because of their "chain reaction connectivity". That means, they each affect the joints above and below their points of insertion in the body.  The plantar fascia affects the ability to absorb shock, and acts as a keystone of support for the knee and hip motion above it. If the foot is weak and an athlete has poor arches, the joints above rotate inward and multiple muscular imbalances occur that can predispose to knee injury. The glutes and lower abs work together to provide a powerhouse of support to the entire body. If they're weak or don't activate right away, injury occurs- quite often in the hip flexors, IT Band and low back. Likewise, the inner thigh muscles, and the VMO in particular help to provide muscular stability to the knee, especially in conditions that require prolonged exertion. Such a request on a muscle group requires high reps, low weight, NOT high weight and low reps are going to provide that needed endurance. But remember, start with the level of reps your body is challenged in a pain free range. A little soreness after is completely normal. Not being able to walk is a sign you pushed a little too hard. Just keep it in mind and modify your challenge the next time. So, if the trainer asks you perform 4 sets of 20 reps like in the video below, but you're only able to do 3 sets of 10 before your legs start shaking with fatigue, thats your personal starting point. You'll get to the higher reps soon enough! * Check out the following Excercise Videos for Demonstrations on how to perform 3 fast and effective workouts right in your home: 1. Livestrong is a great variation of how to properly perform an inner thigh leg lift. 2. Another two great exercises are the double leg and single leg squats. 3. Running Revolution shows the correct and incorrect way of performing single leg squats, an essential element of training for balance in any activity. Check them out, and check out the Action Sports Performance Blog: San Diego Sports Doc during the weeks ahead for additional lower body strengthening tips. ============================================================================ Reminder: If you are experiencing pain of any kind, be sure to follow up with your healthcare provider. These tips and 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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Achieving Your Goals, Even Through the Obstacles
Take a moment to imagine a small toddler first learning to climb onto the family couch. We've all seen it at some point in our lives. Several times he may fall off, not make it, even face-plant a few times- but throughout the attempts you often seem him looking to the ones around them for support during the process. The ones around him help to give a helping hand, and give him cues regarding how he should react to his initial falls- they either coddle the child and teach him to cry from the bruise and give up, or give the child praise for his brave attempts and provide encouragement to keep trying. Most of the time, children learn that the effort it takes to climb up that couch is well worth the fun once they're up, and there is absolutely no hiding it in their proud and playful grins. Of course that quite often leads to jumping from couch to couch, but that's another success story.
So what's my point in the illustration above? Every child has to brave the challenges of learning new abilities, and overcoming new obstacles such as the couch. In a similar fashion, our decisions as adults determine how we over come obstacles, learn, and reach our goals. And, those we surround ourselves with play a huge roll.
 First of all, remember that whatever you're facing this season, it is just a season. Whether this time of year is crazy and unpredictable for you, or is one that tends to become slow, monotonous and dragging each year, it will always pass. How it passes and what you are able to garner from it, however, is entirely up to you. Saying "it is what it is" is nothing but a cop out and excuse to accept less than what you're aiming for. If you're not willing to change your approach, you're guaranteed to keep getting the same results.
You've heard the phrase before "Positivity breeds Positivity"? It's true. Spend a day around healthy, outgoing, emotionally mature and positive people, and you cant help but come away feeling recharged, even if you're were literally running around all day. However, if you're constantly finding yourself involved in a circle of sarcasm, put downs and negativity, you're energy stores will soon be sapped. In the worst circumstances, you'll find yourself putting out negativity as well, which creates a downward spiral away from your hopes and drags everyone else down with you. Remember the character Debbie Downer from SNL? Don't be a Debbie Downer. She obviously doesn't like herself, and no one else really likes to be around her either. The attitudes you practice and surround yourself with are among the top determinants of your goal achievement. On the other hand, true friends that are generally positive but don't seem to support your desires may have a good reason for it. No one likes to have to defend their dreams, but sometimes our friends can see a perspective we've grown unaware of. Sit down and talk to them, listen to what they have to say, and embrace it. What they have to say may be difficult to hear, but if its said with respect and from a place of love, down deep you may find it's the truth you've been avoiding. If you can make it through the process without letting your emotions fight back, maybe they can help redirect you to a more fulfilling goal or method of reaching your intentions that you hadn't even thought of. Have the courage to seek out and surround yourself with the type of perspective you want to project, and be open to new inspiration that will lead you to goal-reaching changes.
And one more major area to look head on: Stop making Excuses. Blaming the work load, time constraints, other people and saying "I'm just not happy and its not worth it" is nothing but giving in, and dumping the excuses somewhere other than where the reason lies: in yourself. There's nothing wrong with stopping to examine a situation and modifying a goal, but as author John Townsend says in his book It's Not My Fault, "...Before you get ready to settle and modify your goal, you need to make sure of one thing: be sure that you are accepting true reality rather than avoiding failure. Many people stop before they really need to because the threat of failing is too painful, too shameful, or too disappointing... This is nothing but a rationalization- and a real dream killer". So what "couch" have you been climbing? Is the method your taking working, or do you need to try a new way up? Have you looked to those around you for a little boost, or do you need to find those that will be there to help support you and keep you accountable on your way up? Whatever you're working toward, don't give up on your aspirations. If its worth achieving, its worth working toward, worth failing for, worth learning for, and worth developing a successful character for. No matter how many bumps along the way, the smile from the top will be amazing! Want to find the book mentioned above? Look up "It's Not My Fault: The No-Excuse Plan for Overcoming Life's Obstacles" by clicking here. |
 Healthy Holiday Eating: Butternut Squash Bisque 1 1/2 cups butternut squash
2 stalks celery, diced
1 tablespoon red or sweet onion, chopped
1/2 cup yellow zucchini or summer squash, diced
1 tablespoon extra virgin olive oil
1 teaspoon turmeric
1 teaspoon of apple cider vinegar
4 cups water
Blend together all ingredients, and check ingredients to taste with additional salt or pepper. Fresh chilis may be added for extra spice if desired. Serve with garnish of fresh parsley, sprouts or sunflower seeds. Enjoy!
This recipe and other clean eating delights can be found in the book "Clean" by Alejandro Jungar, MD. |
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 San Diego's Action Sports Chiropractic & Performance is here to provide your top options for developing and maintaining an active lifestyle- at every age and level of ability. 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, nutrition, and mobility, we are here for you. Dr. Hackett provides an active, personalized approach to reaching those goals as quickly as possible. If you've been searching for a place that understands the demands and needs of an active lifestyle, or simply want a change from the treatment you're currently receiving elsewhere, give us a try. We're confident you'll love what you'll find. Experience the difference! Visit us at www.ActionSportsChiropractic.com or call 858.481.4845 to make an appointment and start reaching your goals today! Sincerely,
Dr. Katrina M. Hackett, DC, ATC, CSCS
Action Sports Chiropractic & Wellness
Your Life, Your Health, Your Way! |
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