3755 E. Main St., Suite 185, St Charles
Issue No. 22                                                                    March 2014

In This Issue

Are You Ready for Spring Gardening?  
As springtime is (finally!) approaching, many of you will spend time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can be a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety.

It is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity. Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.

The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches
  • Before stretching for any activity, breathe in and out, slowly and rythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can; stretching should not be painful.  
  • While sitting, prop your heel on a stool or step, keeping knees straight. Lean forward until you feel a stretch in the back of the thigh or hamstring. Hold for 15 seconds. Do this twice for each leg.
  • Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold for 15 seconds. Do this again and repeat with the other leg.
  • While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat three times.
  • Hug your best friend: Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.
Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don't bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced.

After the Bulbs are Planted...
If you feel muscle aches. apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider chiropractic care.


Fashion CAN Be Comfortable
Clothing designers are generally more concerned about the way something looks rather than the way it feels. But by following simple suggestions, being fashionable can also be comfortable.

High Heels
High-heeled shoes alter the balanced position of a person's body and cause serious discomfort. Doctors compare the musculoskeletal system to a mobile, hanging in dynamic equilibrium, each part balancing the other. If one part becomes 'fixed,' the whole system will compensate with a movement or restriction. Essentially, wearing high heels for any length of time increases the normal forward curve of the back and causes the pelvis to tip forward, altering normal configuration of the pelvis and spine necessary for the body to maintain a center of gravity.

Purses and Backpacks
Another unhealthy fashion statement is the use of heavy purses, backpacks and handbags. Women and men tend to carry too many items in one bag, or briefcase, and are often not aware of potential health risks associated with toting an excessive amount of "stuff." Carrying a bag with detectable weight - more than 10 percent of your body weight - can cause improper balance. When hiked over one shoulder, it interferes with the natural movement of the upper and lower body.

By following these simple steps, you can look AND feel your best:
  • If you must wear high heels, bring a pair of flat shoes along to change into should you become uncomfortable. If you walk to work, wear flat shoes and change into your more fashionable shoes when you get to the office.
  • If  shoes are uncomfortable while standing, chances are they will not be any more comfortable while walking. The wrong shoe can affect the body's center of gravity.
  • Choose supportive shoes. Designer spikes or non-supportive loafers may look nice but do not allow for easy, symmetrical walking.
  • Avoid excessive wear of tight pants or clothing. If you prefer tighter clothes, choose styles that allow you to perform daily tasks with ease.
  • Select a briefcase or purse with a wide adjustable strap. Ideally, the strap should be long enough to place over the head to evenly distribute the bulk of the weight across the body.
  • When carrying a bag, or briefcase, switch sides frequently to avoid placing the burden of the weight on one side of your body.
  • Empty unnecessary items from your bag.
  • Place items such as wallets and cellular phones in the front pockets of the bag. Stretching around to reach for your wallet can result in a pulled neck or back.
  • If you're driving or sitting for a long time, remove your wallet from your back pocket.
  • Think about your daily tasks. If your clothes affect your movements, consider outfits that fit your lifestyle.
What Are Micronutrients?

As opposed to macronutrients (protein, fat and carbohydrates), micronutrients are necessary in the diet only in very small amounts. They are what we commonly refer to as vitamins and minerals. But despite the fact that we need very little of them, if we are lacking in even one of these micronutrients, it can wreak havoc with all of our body's systems. Micronutrients are essential for the production of enzymes, hormones, and proper growth and development.


It is important to eat a varied diet consisting of both plant- and animal-based foods because no single food contains all the micronutrients the body needs. A study published by researchers from the University of Texas at Austin that compared data from the U.S. Department of Agriculture in 1950 and 1999 found that there had been significant reductions in the amount of nutrients found in 43 different fruits and vegetables over that 50-year time span. Nutrient data from 1975 to 1997 was analyzed by researchers at the Kushi Institute, which found  

  • an average drop in calcium levels of 27% in 12 fresh vegetables,
  • vitamin A levels had dropped 21%, iron levels had dropped 37%, and
  • vitamin C levels were 30% lower in just over 20 years. Another study found that we would have to eat 8 oranges today to get the equivalent nutrients that our grandparents would have gotten by eating just one. 

This is why it's so important to eat a healthy selection of fruits and vegetables. To get as many nutrients as possible from the foods you eat, you may want to consider buying locally-grown or organic produce when possible, since this produce is likely grown in healthier soil. You can also get a concentrated amount of vitamins and minerals by preparing a daily serving of juices or smoothies, enabling you to consume more fruits and vegetables than you may otherwise be able and ensuring you get all the micronutrients you need to maintain the health of all your body's systems.


Look Who Else Uses Chiropractic:
Professional Golfers
Amateur golfers and professionals alike find that chiropractic care helps keep them at their best. Many PGA golfers insist on chiropractic care during a tournament. In fact, the PGA has contracted Dr. Tom LaFountain and his team of chiropractors since 1997 to provide chiropractic services at all PGA and championship tours in the U.S.

The most common injuries are strains and sprains in the lower back and neck, and tendonitis affecting the wrists and forearms due to the repetitive action and overuse syndromes typical of golf. These injuries can be prevented with precautionary measures such as conditioning and proactive healthcare, both of which are key to optimizing golf performance.

"Being a chiropractic patient has really helped me a lot," says Tiger Woods. "When I was younger and in a growth spurt, my back became very sore and I was weak. My chiropractor really helped me. . . . by adjusting my spine and giving me strengthening exercises to do. If you are tall and gangly, like I am, or play sports, I recommend chiropractic. It's as important to my game as practicing my swing!"

Fred Funk, one of the oldest players in the top 50 of Official World Golf Rankings, said, "I do believe chiropractic has really benefited my game. I realize how your body can get out of balance, and chiropractic care helps me. So many guys on the tour wanted chiropractic care that the tour had to supply a regular chiropractor that travels with us two weeks out of the month!"

Golfers who access treatment by a chiropractor with multidisciplinary experience will experience fewer injuries, perform better, and achieve greater results. Restoring and improving skeletal and joint mobility with associated skeletal and joint stability is a focus of chiropractic treatment.


Richard W

Muscle-Building Mistakes   

by Richard Wolff, RD, LDN,
MEDFITNESS of St. Charles

More Americans are adding strength training to their lifestyles in an attempt to look and feel their best. Despite this positive trend, many people are still misinformed regarding the frequency, duration, and technique of proper strength training. To build a strong, healthy body, avoid the following misconceptions.


Too Many Workouts

One of the biggest misconceptions of strength training is that more is better. If more was better one should be able to build bigger, stronger muscles by working out every day. This just doesn't happen. Lifting weights too frequently eventually leads to overtraining (a lack of progress and injury). Exercise scientists from the American College of Sports Medicine recommend a rest period of 48 to 96 hours between full-body strength workouts.1


While it is ideal to be physically active between strength workouts, you should rest your muscles by avoiding intense muscular work. This rest phase is when new muscle proteins are formed. The formation of new proteins contributes to increases in muscle size and strength. To maximize these benefits, be sure to rest 3 to 4 days between full-body strength workouts.

Unproductive Workouts


The idea that more is better can also lead to long unproductive workouts. Performing endless sets and exercises is a common practice among people who lift weights. This type of thinking focuses on quantity instead of quality, which is a big mistake when it comes to building muscle.


Adding volume to strength workouts is problematic because it reduces intensity (effort). Lower intensity workouts produce less stimulus and lead to smaller improvements in muscular fitness. Only by keeping workouts brief and intense can you ensure maximum effort and maximum results. According to strength training expert Dr. Wayne Westcott of Quincy College, people work harder when their workouts are shorter.2 A productive, full-body workout can be accomplished in less than 30 minutes. To maximize the muscle building potential of your next workout keep it brief and intense!


Read the rest of the article here. 


The MEDFITNESS Workout is a safe and efficient way to build muscle and revitalize your body. To schedule a Free Trial Workout, call 630-762-1784. Get additional information about the remarkable MEDFITNESS Workout by visiting www.medfintessworkout.com.


Richard Wolff the president of WOLFFfitness and a nationally acclaimed speaker and author. His fitness column has been published in The Daily Herald, Weightlifting USA and Nautilus America's Fitness Magazine, among others. Richard has lectured to health professionals and physicians at UCLA and the University of Pennsylvania.
Issue No. Month Year
Massage: It Feels Good and It's Good For You!
Massage Therapist Carol Hayes is nationally certified and a member of the Associated Bodywork & Massage Professionals (ABMP), and been doing massage for three years. She graduated from the Elgin Community College Massage Program and is certified in both prenatal and post-partum massage. Stop in to meet Carol or call 630-513-7770 to make your appointment and take advantage of her one-hour massage for just $40.  
Dr. J
Dr. Jacob M. Hertz
is a Cum Laude graduate of the Palmer College of Chiropractic in Davenport, Iowa. Following graduation, Dr. Hertz practiced as an Associate Chiropractor in Peoria and for four years successfully treated over 5,000 patients and their families with many different health conditions. He moved to St. Charles in 2010 to open his own practice. 


He has been involved with chiropractic almost since he was born -- he was adjusted as an infant by his uncle, a chiropractor in Wisconsin where Dr. Hertz grew up.


Dr. Hertz uses a number of gentle and safe chiropractic techniques for adjusting the spine including Diversified, Activator, and Drop Table. He is also Nationally Board Certified in Physiotherapy and uses exercise and rehabilitation to help patients heal faster and reach optimum health.  


St. Charles Pain & Wellness Center also offers nutritional aids for those who seek to supplement their diet and improve their health, which have proved successful in preventing unnecessary surgeries for many patients.   

Issue No. Month Year
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