Chocolate That’s Good For You!

Is Chocolate Always Bad for You?

Diet and nutrition image.

Up to a point, dark chocolate can be considered health food!

The very word, “chocolate,” brings to mind images of a melt-in-your-mouth, rich and decadent substance that’s both comfort food and special treat!
Dentists and conscientious parents shun chocolate because of its sugar content, which promotes tooth decay, and Xanthine, a chemical that has properties similar to caffeine. However, there actually are some health benefits associated with chocolate that have some people rethinking that position!
Dark chocolate only, not milk chocolate or white chocolate, may actually be good for you! Dark chocolate is loaded with flavonoids, powerful antioxidants that help your body resist the damaging effects of free radicals that cause an increase in heart disease.
The benefits associated with eating dark chocolate include:

• Reduction in LDL (bad) cholesterol by as much as 10% • Increased production of endorphins and serotonin, brain chemicals associated with feelings of pleasure • Reduction in blood pressure • Increased ability for the body to turn sugar into energy – benefits for those with diabetes • Improvement in healthy blood vessel function which results in better blood flow

Now please, don’t take this to mean you can eat as much dark chocolate as you want because of its health benefits. Remember, chocolate is loaded with fat and calories, which can cause weight gain.
Studies to measure the health benefits of dark chocolate have used about three and a half ounces (100 grams) of dark chocolate each day, which adds 400 calories to your daily dietary intake. You would need to balance that increase in calories through changes to your daily diet and/or through exercise. Also, in order to receive the maximum benefit from dark chocolate, it must contain at least 65% cacao.
Remember too that regular chiropractic care increases your odds of staying healthy by strengthening the function of your nervous system, which helps your immune system to fight disease. Dark chocolate can only do so much, while chiropractic care can have far-reaching effects.

St Paul Back Pain Specialist

6 Tips For Healthy Aging

Healthy Aging

Active mature couple.

Remember that aging, like true beauty (and health) come from the inside out.

People are living longer – it’s a simple fact. And it certainly doesn’t appear that it will reverse itself any time soon. As we age, most of us want to stay as healthy as we can physically, mentally, emotionally and spiritually so we can enjoy a quality of life that is optimal in our “golden years.” We want to age gracefully, not just get old. How can we do that?

• Age actively, not passively - don’t let age get the best of you – make healthy choices that are purposeful and support your feeling good
  
  
• Stay physically active – avoid the sedentary life style and walk regularly or get some type of physical exercise, stop smoking, avoid heavy alcohol and drug (even prescription) use, eat a healthy diet, maintain a healthy weight
  
  
• Exercise your brain – do crossword puzzles, take a course for fun, learn how to play an instrument, play board games that require thinking, create something new, paint, enjoy a hobby
  
  
• Exercise your sociability – don’t be a loner, meet friends for dinner, or better yet, lunch (eating a larger meal midday is better), see family, enjoy the grandchildren, volunteer, help those less fortunate
  
  
• Exercise positive thinking – focus on the good in your life, think positive thoughts, see the glass as half-full – what you think – you attract into your life – so make sure it’s good!
  
  
• Stay in touch with a higher power – pray, attend communal services - those who engage in some type of spiritual activity tend to be healthier and happier – at any age!

Remember – the insides often reflect on the outside. If you want to look good – try feeling good and stay optimistic. Then the “golden years” really can shine! 

St Paul Chiropractic

Is your body's sewage system in good shape?

Your Body's Sewage System

Exercise is essential

Unlike the circulatory system's heart, the lymphatic system relies on movement and exercise to circulate lymphatic fluid.

The body’s lymphatic system is connected to every other organ, yet few people pay much attention to it unless something goes terribly wrong with it – then it becomes a real cause for concern.
What is the lymphatic system and why is it so important? Just as the cardiovascular system carries oxygen and nutrients to every cell in the body through blood pumped from the heart, the lymphatic system, made up of your lymph vessels and nodes, tonsils, adenoids, appendix, spleen, and thymus gland, is a "trash collector" that filters out toxins, waste and other debris at the cellular level. If the flow of lymph fluid is blocked in any way, the fluid becomes thick and toxic.

One of the best ways to keep the lymph fluid moving properly through the body is to exercise. Physical movement helps the lymph system to keep from becoming “sluggish.” A sluggish lymphatic system may cause illness, pain and disease, including heart disease, sinusitis, viral/bacterial infections, fatigue, loss of energy, eczema, and even cancer.

In today’s world, many people have become sedentary. Because there is no lymphatic “pump,” like the heart, the lymphatic system relies on muscle contractions, the result of movement and exercise, to push the lymphatic fluid throughout the body. Any exercise that incorporates major muscle groups and deep breathing assists lymph flow.

Walking, jumping on a small trampoline (rebounder), running, swimming or any type of aerobic exercise helps contract muscles and increase lymph circulation.

Here’s an exercise that you can do almost anywhere to stimulate lymph flow in the chest and underarm area:

Stand in a relaxed position with your feet close together. Hold your arms out to the side, palms down, parallel to the floor. Rotate arms in small circles; forward 10 times, then backwards 10 times. Repeat, rotating in medium size circles and then again in large circles. Do this two to three times several times during the day.

Take care of your lymphatic system, and it will take care of you!

St Paul Chiropractor

Think You Know What Chiropractic Is? Take These Quizzes & Find Out.

Advanced Chiropractic & Wellness Clinic e-Learning

Advanced Chiropractic & Wellness Clinic is proud to offer our patients the following fun and educational e-Learning quizzes.  Click the links below (quizzes open in a new browser windows) and be sure you answer some questions incorrectly (those answers are the most entertaining).

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Take the Quizzes -- http://www.acwclinic.com/doctor/chiropractor/10180S/e-learning/modules.htm

Why we should all be Power Napping

Power Napping

Stress management image.

A 30-minute nap can actually make you MORE productive.

In his book, All I Really Need to Know I Learned in Kindergarten, Robert Fulgham advises, “Take a nap every afternoon.”  Many cultures embrace this philosophy.

An afternoon powernap can actually improve alertness and productivity in the workplace as many cultures who have long subscribed to “siesta time” already know. The rest of us have been slow to adopt the idea of napping on the job, although several professions, such as airline pilots and healthcare workers, actually encourage it, because of the consequences that could ensue if these workers are not alert at their jobs.
A team of Harvard researchers conducted a study to prove that napping helps the brain to process difficult tasks learned during the day. A group of volunteers were asked to complete a series of difficult tests. One third was not allowed to take a nap at all. One third was allowed to nap for 30 minutes and the last third was allowed an hour long nap.

All of the test-takers did their best early in the day. As expected, performance declined for those who did not nap at all, while it did not for those who took a 30 minute nap. Those who napped for an hour actually did better on post-nap test tasks than they did in those they did in late-morning.

Hopefully, the idea of the 30 minute “power nap” will soon become as widely accepted as the “coffee break” to refresh one’s mind… and spirit!

Advanced Chiropractic & Wellness Clinic in Shoreview, MN

Avoid Becoming A Statistic! Learn How To Lift Properly

Lift Right!

Incorrect Lifting

Improper lifting techniques like these can damage your back - and your sofa!

According to the US Bureau of Labor Statistics, more than a million workers suffer back injuries each year, and they account for one out of every five workplace injuries or illnesses.
Many back injuries, both on the job and in the home, are the result of improper lifting. Remember to practice proper lifting technique to prevent serious injury to your back.

1. Plan ahead – know the weight of the object and where you are going; clear the path you will be using.
2. Make sure you are on firm footing; keep your feet spread apart, one foot slightly ahead of the other.
3. Squat down - bend at the knees, keeping your back straight and your head level, to pick up the object.
4. Avoid jerky movements; lift smoothly as you straighten your legs.
5. Keep the object close to your body -holding it away from you places stress on your back.
6. Turn with your feet instead of twisting your body at the waist.
7. Never bend at the waist to pick up an object!

Keep in mind that if an object is particularly heavy, you may need a hand truck, a dolly, or another person to assist you with moving it. Don’t compromise your safety or your back to lift any object.

Advanced Chiropractic & Wellness Shoreview, MN

Just Dance! Dancing For Health?

Just Dance!

Dancing isn't just fun, it's great exercise.

Can’t get into those yoga positions? Pilates just isn’t your style? Want to relax, feel great and burn calories? Dance! That’s right ~ dance!

The 2005 Dietary Guidelines for Americans, published by the Department of Health and Human Services and the Department of Agriculture recommends that adults engage in at least 30 minutes of moderately intense, or more vigorous, physical activity daily. Moderately intense exercise raises your heart rate and gets your blood pumping, and 30 minutes of dancing can certainly do that!

So sign up for a local dance class and enjoy some of the health benefits of dancing that include:

• Burning calories
• Reduced risk of osteoporosis
• Increased blood flow to the brain
• Reduction in stress
• Social interaction that wards off loneliness and depression
• Increased motor skill and agility
• Feelings of accomplishment when a new step is learned
• Reduced risk of dementia
• New friendships

And who said that exercise can’t be fun?

Dr Douglas Yost Shoreview Mn Chiropractor

Backpack Basics? Make sure your child's heavy academic load doesn't take a toll on his or her back!

Backpack Basics

Just because your child carries a heavy load academically doesn't mean he should carry a heavy load on his back!

Most school-aged children tote backpacks as the preferred means to transport their books and supplies. Chiropractors around the country are seeing younger and younger patients complaining of back and shoulder pain. Could there be a connection?

Backpack Safety International™, an educational program that promotes and delivers guidelines for safe backpack use to administrators, teachers, parents and children, advocates the following four steps to ensure safe backpack use:

• Choose right - the backpack should fit between the child’s shoulder blades and not hang below the waist.
• Pack right - The maximum weight of the loaded backpack should never exceed 10 to 15 percent of your child’s body weight, so pack wisely.
• Lift right - Face the backpack, bend at the knees, lift the backpack with the legs and apply one shoulder strap and then the other.
• Wear right – use both shoulder straps and make them snug, but not too tight. Use the waist strap, if available.

Increased awareness and education on this issue seems to be paying off. The U.S. Consumer Products Safety Commission reported that the number of emergency room visits related to backpack injuries is down from 7,860 to 7,649 over a one-year period.  Previously, the number of cases had risen significantly each year. Increased awareness of this issue may actually be paying off!

Shoreview MN Chiropractor

651-484-0151

Oh, My Aching Head!

Oh, My Aching Head

Headaches have common triggers and many can be avoided.

It’s back again ~ that all too familiar throbbing pain in your head. You suffer from them regularly, but do you know what actually causes your chronic headaches?

The pain you feel when you have a headache is not located in your brain, even though it feels that way. The pain is actually sensed by nerve endings located in your head and neck. Many types of events, inside and outside of your body, serve as “triggers” that can bring on a headache. Knowing what most often triggers your headaches can help you avoid them.

The most common triggers are emotional (stress, anger, anxiety), food-related (eating processed foods such as perserved sandwhich meats, alcohol, nuts and dairy products), hormonal (birth control pills, menstruation, menopause), environmental (noise, air travel, changes in temperature or humidity), or physiological (illness, skipping a meal, overtiredness).

A study, conducted by Dr. Eisenberg at Harvard University, reported that chiropractors are the most common alternative health provider consulted for headache pain. Chiropractors are trained to locate and correct misalignments in the vertebrae in the upper spine and neck. These misalignments put pressure on adjacent nerves ~ pressure that can cause your headaches.

So, instead of reaching for the headaches pills the next time you feel a headache coming on, call our practice and have your spine checked instead!

Dr Douglas Yost Shoreview Chiropractor

651-484-0151

Chiropractic adjustments are the most essential part of your care

Chiropractic adjustments are the most essential part of your care.

Spinal joints that aren’t moving right can choke or irritate nearby nerves. Chiropractic adjustments add motion to these stuck joints, reducing nervous system disruption. Then, health has the best opportunity to return.

Doctor giving posterior thrust.

Like lifting a heavy rock off your toe, our patients often report a pleasant sense of release directly following their adjustments.

Many Techniques

Sometimes a specific, highly-accurate thrust is used. Or an instrument delivers carefully directed energy. Or a slow, constant pressure is used. Several areas may be adjusted, or just one. Sometimes a popping sound is heard.

Feels Great

Because we rely on adjustments to help your body “right itself", we’re highly proficient.
Most patients report a sense of well-being and ease. After all, if adjustments weren't pleasant, our patients wouldn’t return for the multiple visits needed to retrain their spine!

Everyone Benefits

Newborns, infants, children, seniors and even back surgery patients can get adjusted. Naturally, adjustments are tailored to your size, age and particular health issue.
Find out for yourself by scheduling a no-obligation consultation to discuss your problem.

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Frequently Asked Questions:

Are chiropractic adjustments safe?

Yes. A New Zealand government study found that adjustments are “remarkably safe.” By avoiding drugs and risky surgery, chiropractic care enjoys an excellent track record. A thorough exam can identify the rare person for whom chiropractic care might be unsuited. Compare the statistics. Adjustments are about 100 times safer than taking an over-the-counter pain reliever.

Will adjustments make my spine too loose?

No. Only the spinal joints that are “locked up” receive adjustments. The occasional spinal joints that move too much, are passed over so weakened muscles and ligaments can stabilize and heal.

How many adjustments will I need?

The number of adjustments varies with each patient and their individual health goals. Many patients sense some progress within a week or two of frequent visits. Visits are less often as your spine stabilizes. In difficult cases, complete healing can take months or even years.

Why would a newborn get adjusted?

Even today’s “natural” childbirth methods can affect an infant’s spine. Colic, unusual crying, poor appetite or erratic sleeping habits can be signs of spinal distress. Adjustments are gentle. Knowing exactly where to adjust, no more pressure than you’d use to test the ripeness of a tomato is involved.

Can I adjust myself?

No. Some people can make their joints “pop” but that’s not an adjustment! Adjustments are specific and take years to master. Even your chiropractor must consult a colleague to benefit from chiropractic care.

What does an adjustment feel like?

Most patients report a sense of well-being or a feeling of calmness. Since repeated adjustments are necessary, if adjustments didn’t feel good, patients wouldn’t return to finish their care. Chiropractors are experts at making adjustments feel good.

Can patients with osteoporosis get chiropractic care?

Of course. When developing a care plan, your chiropractor considers the unique circumstances of each patient. There are many ways to adjust the spine. The method selected will be best suited to your age, size and spinal problem.

Isn’t some back pain normal?

Pain of any kind, at any age, is a sign that something isn’t right. Pain is the way your body signals that a limit has been reached or a problem has developed. Since we can adapt, minor aches and pains are often shrugged off. While they may go away, if the underlying problem remains unattended, the problem can slowly worsen until it becomes more difficult and expensive to resolve.

Can I have chiropractic care after back surgery?

Yes. Rest assured that we will avoid the surgically modified areas of your spine. Surgery often causes instability above or below the involved level. This will be the focus of your chiropractic care.

Chiropractor Shoreview

Why We Love Comfort Food

Why We Love Comfort Food

Stress Management

If you frequently choose between comfort and health, do not keep temptations in your house.

As a child, do you remember the foods your mother served you when you were sick? Or on holidays or your birthday? You came to associate warm and comforting feelings to these foods because they made you feel good. Maybe it was ice cream, macaroni and cheese, homemade chicken or pea soup, an apple pie or a hearty stew. You attached memories and emotional feelings to these foods because they made you feel better. They still do.

So…why why do we stay attached to these foods? Basically it’s because these foods bring us back in our minds to simpler times, times when we were loved and cared for, times when responsibilities were non-existent and living was relatively easy. What’s going on in your life today? Given the times, you are probably under a great deal of stress – emotional, physical and financial – the kind of stress that brings you back to comfort foods because you want to feel better.

So what’s the problem with that? Well…most comfort foods contain rich amounts of fats, sugars, and salt – ingredients that give you instant pleasurable feelings that don’t last long, cause weight gain and pose serious health risks. They may be good in the short run, but lead to depression and other health issues in the long run.
When you are sad, you are twice as likely to indulge in comfort foods as when you are happy. The key is to look at the reasons behind your binging on comfort foods and to deal with the stress and unhappiness that is causing you to crave them. Maybe you are experiencing a job loss, a divorce or the death of a loved one and you need some spiritual or psychological guidance to help you cope.

Start looking at the nutritional information on the packaging of some of your comfort foods. Notice the amount of calories, fat and sugar on the label; that information alone can help you to moderate what you are eating. Don’t keep comfort foods in your house – if there’s no ice cream, you can’t eat it. Reach for an apple instead of a cupcake. Take a walk or call a friend to distract you from the food you crave. Keep a food diary to identify patterns of emotional eating, such as when you are stressed or angry.

And remember, regular chiropractic adjustments help your nervous system to deal with the effects of chronic stress – physical, emotional and chemical. So instead of downing that bag of potato chips, make an appointment to come in and see us today!

Chiropractic Shoreview