Good Advice About Trail running!

Training for summer runs

I hope all of my runners out there are enjoying this beautiful weather and getting your runs in! Here’s some good advice that can help you train for your summer races. Make sure that you all are stopping in for tune-ups to prevent any injuries that might get in the way of you achieving success!

http://www.active.com/running/half-marathon/

Katanah Grossman DC, CCSP

runner website

Inspiration!!

It doesn’t matter if you are a weekend warrior, Crossfit addict, marathon runner, or weekly softball/dodgeball/kickball player. You deserve to feel just as good as these athletes![/caption]

Here’s to the omega-3 fatty acid!

I know we have all heard and read about the benefits of Omega 3’s and Omega 6’s, but did you know that an imbalance of the two might be contributing to poor memory, depression, anger, inflammatory disease and much more? After reading “Evolutionary Aspects of Diet: The Omega-6/Omega-3 Ratio and the Brain” by Dan Murphy DC I have become enlightened.

It has been discovered that human beings evolved on a diet that had a ratio of omega-6 to omega-3 fatty acids of about 1/1. Today it is the norm to have a ratio close to 10/1 or 20/1 proving that the Western diets are deficient in omega-3 fatty acids. So what does this all mean? Basically we are subjecting ourselves to increase risk of cancer, hypertension, arthritis, mental health problems, allergies, inflammation, anxiety, anger, and autoimmune diseases.

So how do we fix this problem? The article suggests that supplementing with 3 grams of omega-3 fatty acids a day for three months should help normalize our ratio. I have started taking a Nordic Naturals supplement and I am very happy with it. No fishy flavor or smell.

There are also a lot of foods filled with omega-3 fatty acids that can be added to your diet. The following is just an example of a few common food sources:

* Salmon
* Halibut
* Sardines
* Anchovies
* Soybeans
* Oats (germ)
* Flaxseed
* Walnuts

Feel free to contact us or stop in and see us if you are interested in purchasing some omega-3 fatty acids.

Here’s to your health everyone!!

Katanah Grossman DC, CCSP®

References:

Dan Murphy, DC. “Evolutionary Aspects of Diet: The Omega -6/Omega-3 Ratio and and the Brain.” American Chiropractor Vol 34, Number 4 , April 2012, pgs 26-28.

Parsley…Who knew?!

Parsley is a Powerhouse!

It is Spring at last and a great time of year to plant more greens in your garden and into your diet! Let us start with a talk about parsley! Sure it’s a pallet cleansing green used as garnish, but did you know it is also a powerful weapon used against rheumatoid arthritis? Or that contains more iron than green spinach? Or that less than 1/2 cup has 133% of your recommended daily vitamin C allowance?

In fact, parsley has one of the highest vitamin C levels of any herb. Why is that remarkable? Well, Vitamin C is a water-soluble antioxidant, and antioxidants neutralize free radicals, so Vitamin C can effect all water-soluble areas of the body, cleansing it of free radicals. Free-radicals bind to cells in the body causing cell damage or cell death and disease, so it is vital that they are eliminated whenever possible. Vitamin C also boosts the immune system and plays a role in reducing pain and inflammation, especially in cases of rheumatoid arthritis and osteoarthritis.

Other redeeming aspects of parsley have to do with the “volatile oils” it contains that are “chemoprotective” and help neutralize some carcinogens, like those found in cigarette smoke and charcoal grill smoke. Apigenin, another chemical abundant in parsley, has been shown to have potent anti-cancer qualities, working to inhibit the formation of new blood vessels necessary to feed a growing tumor.

What about Vitamins A and K? Well, a quarter-cup contains about 300% of the recommended daily allowance for vitamin K, which is an important factor in blood clotting and bone health. New research also suggests Vitamin K may help inhibit tumor and cancer cell growth. Parsley is rich in vitamin A, which is important for eye health, and is a great source of iron, calcium, magnesium and chlorophyll – this is the part that wipes out the smell of garlic, for fresh breath!

Lastly, if you are a gardener you should know that parsley grows amazingly well in our Pacific Northwest climate, even lasting throughout the winter. A two foot square patch can keep you fairly well stocked almost year round, just snip it off about an inch above the ground when you harvest one bunch at a time.

Although parsley has many benefits, it should not be consumed in large quantities by pregnant or lactating women and they should only consume it with moderation, in soups or broths. People taking prescription blood thinners such as Warfarin or Coumadin should consult their doctors before increasing consumption of leafy green vegetables.

Start out your next morning fresh with this great Green Smoothie recipe from Bon Appetit Magazine:

Ingredients

1/2 cup (packed) flat-leaf parsley (leaves and stems)

4 kale leaves (center ribs removed)

1 cup frozen organic berries (such as strawberries or raspberries)

1 banana (cut into pieces)

1 teaspoon ground flaxseed

Preparation

Purée ingredients with 1 cup water in a blender until smooth (add water if too thick).

Nutritional information

One serving contains:

Calories (kcal) 100
Fat (g) 1
Saturated Fat (g) 0
Cholesterol (mg) 0
Carbohydrates (g) 23
Dietary Fiber (g) 4
Total Sugars (g) 11
Protein (g) 2
Sodium (mg) 20

Parsley (raw) Nutritional value per 100 g (3.5 oz)

Energy
151 kJ (36 kcal)

Carbohydrates
6.3 g

– Sugars
0.9 g

– Dietary fiber
3.3 g

Fat
0.8 g

Protein
3.0 g

Thiamine (vit. B1)
0.1 mg (9%)

Riboflavin (vit. B2)
0.2 mg (17%)

Niacin (vit. B3)
1.3 mg (9%)

Pantothenic acid (B5)
0.4 mg (8%)

Vitamin B6
0.1 mg (8%)

Folate
(vit. B9) 152 μg (38%)

Vitamin C
133.0 mg (160%)

Vitamin K
1640.0 μg (1562%)

Calcium
138.0 mg (14%)

Iron
6.2 mg (48%)

Magnesium
5.0 mg (14%)

Phosphorus
58.0 mg (8%)

Potassium
554 mg (12%)

Zinc
1.1 mg (12%)

References:

1. Reference 1

2. Reference 2

3. For Bon Appetit Magazine’s complete Parsley Smoothie recipe check out: Reference 3

Dixie Young, LAc

Acupuncture lecture at New Season’s in Happy Valley on March 11th…come one come all!

You are invited on Sunday March 11th at 2pm to join Healthy Living Chiropractic’s own Dixie Young, Acupuncture & East Asian Medicine Specialist, for an insightful presentation: Exploration of Acupuncture: Wholistic Medicine for Life. If you have ever wondered what Acupuncture really is, and how it can help you reach your health goals, this is your opportunity to find out!

Where:
Happy Valley New Seasons 15861 SE Happy Valley Town Center Dr., 503.558.9214

When:
2pm -2:30pm Presentation on the basic tenets of Acupuncture and East Asian Medicine: Where does it come from? How does it work? What can it treat?

2:30 – 2:45pm Auricular Acupressure demonstration: Just like the hand and foot, commonly refered to in reflexology, the ear is a microsystem of the body, from which the whole body can be treated!

2:45-3pm: Q and A: Bring your questions, she’s got answers!

Can’t make it in for the lecture?
11am – 2pm: Dixie will be available prior to the lecture with information, literature and a model of the Acupuncture Meridians right outside of the Community Room at the Happy Valley New Seasons. Stop by, say hello and ask your questions about how Acupuncture can help you start feeling better and living a more vibrant life.

Looking forward to seeing you there!

Acupuncture for Carpal Tunnel…What a great way to stay out of surgery!

Did you know acupuncture is effective treatment for carpal tunnel syndrome? In addition to the over three-thousand year history of acupuncture strategies to address multiple pain syndromes such as Carpal Tunnel, a study in the Clinical Journal of Pain shows acupuncture is as effective as prednisone for the symptoms of the syndrome including pain, nighttime waking, numbness, tingling, and weakness. Additionally, acupuncture is an excellent option for those intolerant of steroidal therapy, commonly prescribed to treat the syndrome as well. In both patients’ motor function and frequency of pain awakening them at night, the acupuncture group had better results than those receiving steroidal therapy (1).

Carpal tunnel syndrome occurs when the median nerve, which runs from the forearm to the hand, becomes compressed or squeezed at the wrist. The bottom and sides of this tunnel are formed by wrist (carpal) bones, which are between the arm bones (ulna and radius) and the metacarpals (bases of the fingers). The top of the tunnel is covered by a strong band of connective tissue called the transverse carpal ligament, located on the underside of the wrist.
This already narrow tunnel houses both the finger flexor tendons that bend the finger, and the median nerve which provides feeling and movement to the “thumb side” of the hand (the palm, thumb, index finger, middle finger, and thumb side of the ring finger).
Usually symptoms of numbness, weak hand grip, pain, a pins-and-needles sensation from the wrist to the thumb, index, middle, or ring finger appear gradually and worsen over time, leading to near constant pain that often awakens the individual from sleep.

Carpal tunnel syndrome commonly effects those engaged in fine motor work and repetitive motion with the hands such as typing. The condition occurs most often in people 30 to 60 years old, and is more common in women than men. Heredity can be a factor as well since carpal tunnels are smaller in some people, and this trait can run in families. Hormonal changes related to pregnancy can play a role, as can medical conditions including diabetes, rheumatoid arthritis, and thyroid gland imbalance.
An acupuncture treatment plan for acute carpal tunnel typically includes bi-weekly acupuncture treatments for the first two or three weeks. Spacing treatments out more than one or two weeks apart does yield results, but often at a slower rate.

In additional to acupuncture therapy and daily stretching, taking a supplement of Bromelain for inflammation (250-750 mg 2x day between meals) and vitamin B6 (25mg) plus B2 (10mg 3-4x day) is helpful. Bromelain is found naturally in pineapple and is an anti-inflammatory enzyme. Omega 3 fatty acids also reduce inflammation and are an important part of a healthy diet, found in some vegetable oils, such as soybean, rapeseed (canola), and flaxseed, and in walnuts sardines,

Dixie Young LAc

Resources:
The Clinical Journal of Pain. 25(4):327-333, May 2009.doi: 10.1097/AJP.0b013e318190511c
2. According to the Encyclopedia of Natural Medicine, 1998.

Staying active at work never looked so good!

I wanted to let you all know about this article I discovered in Huffington Post. I couldn’t be more excited to hear about studies being done to prove that sitting all day at work is bad for your health. They talk about some excellent ways to keep yourself active during the work day. Of course all of my patients know that stretching is my favorite, but take a look at their other five suggestions. H

Here’s to your health!

Katanah Grossman, DC,CCSP

Sit All Day

View the article here

Tis The Season To Be Careful On The Road!

Winter brings challenging road conditions ranging from heavy winds, crazy rain, black ice, and if we’re lucky, snow. Healthy Living Chiropractic and Wellness Center wants to make sure that if you are unfortunately involved in an accident you are well prepared for the incident. Here are a few things you should always have packed in your car:

1. Pen
2. Camera
3. Registration and insurance information
4. Flare or other reflective devise
5. Phone

Steps to take if you are involved in an accident:

1. Make sure it is safe to get out of the car, but first make sure you and your passengers are alright…Always dial 911 if there is an injury!
2. Get the other drivers license and registration information as well as phone number and address
3. Take pictures of the accident scene
4. Get phone numbers from any witnesses if possible
5. Call your insurance company as soon as you are safe to report the accident. It is important you get a claim number from your insurance so that chiropractic, acupuncture, and massage benefits will be taken care of so you don’t have to pay out of pocket.

Steps to take the following day

1. Contact DMV and see if you need to fill out any forms about the accident
2. Make an appointment to have a chiropractor or medical doctor perform an exam as soon after the accident as possible. Even minor physical problems should be mentioned; they may develop into serious injuries. This info can be used for lawsuit purposes.

We hope all of you have a safe Holiday Season!!!
Dr. Katanah and Staff