Wednesday, December 23, 2015

Holiday Rules

Christmas is coming, Thanksgiving seems like it was just yesterday, and then there's that New Years thing.  This 6-8 week span wreaks havoc on those that attempt to eat healthy.  How do you deal with it?  How can you minimize the damage?  What mindset should I take as far as what to eat and what not to?  There are a few theories on this, but here is our take ...

There are a few types of people at this time of the year. The groups range from those who eat any and everything at any time all the way to the heath nuts.  Either way, these rules apply to all of you.  We will address New Years resolutions later, but for now here are a few of our "Holiday Rules"

1. Turn Off for 2-3 Days - Technology has us plugged in constantly.  Quit for Christmas and enjoy the company that is in front of you ... No, not on vibrate .. Put it away!!!

2. Throw Moderation OUT - Pick 2-3 days over the holidays and do not worry what you eat.  No matter how bad for you 3/365 days a year is not going to make a difference.  If you want to balance things, fast for a couple of days over the summer. 

3. Throw Away Leftovers - In reference to #2 ... You can throw out the rulebook for a couple of days, but don't make it a habit.  Those cookies in the jar and those chocolates are so tempting just sitting there staring at you.  It makes 2-3 days of splurge turn into "maaaaybe just one more".  People care, they gift you sweets.  Enjoy them and let the remaining go.  Don't turn "clean your plate" into cleaning out the cookie jar.

4. Cook for the Company - Having a few people over for Christmas?  No need for a 20lb turkey and ham and beef and noodles along with 8 sides and 4 salads.  This leads to leftovers, heavy lunches and you end up wasting more than you think ... and gaining more as well.

5. Drink Responsibly - You've seen it before, but let this serve as a reminder.  People are on the roads during this time.  Your loved ones are on the road for the holidays.  Protect them and everyone else by staying at home or getting a designated driver.  Don't over consume and remember there are calories galore in your favorite beverages so imbibe conservatively.

These are just a few of the ideas that we wanted to bring to your attention.  We hope that you have a Merry Christmas and that you spend quality time with your friends and family. 

Remember Prevention is always better than Repair!!!

-Dr Matthew Booe DC

Wednesday, December 16, 2015

Rake Safe!!!

Rake Safe!!!!

Fall is a beautiful time in Middle Tennessee. Along with these beautiful sites, comes leaf raking. It is a great activity to get outside and possibly mingle with the neighbors. Biomechanically speaking however, it can be very dangerous for the spine. Flexion (bending at the waist) and rotation (turning) are the worst motions for the disks between the vertebrae. These are the two motions coupled when raking. The nice rain that we are experiencing recently adds weight to the leaves and makes such a motion even more dangerous. Are we saying to upset your neighbors and let your leaves become their problem? Absolutely not!!! Get outside and enjoy the fall, simply remember a few things to make this experience safer and a little more enjoyable.

  • Rake in small piles - This limits the weight and therefore the resistance when bending and twisting.
  • Pull the leaves toward you - Rather than standing sideways and twisting repetitively, rake from in front of you directly back toward your feet, limiting rotation
  • Hold the end of the rake - This limits flexion or bending
  • Take your time and take a break
  • Bend your knees when picking up the piles - Use your leg strength to pick up the leaves rather than bending from the hips and putting extra forces on the spine.
  • Take a walk afterward - Limiting all bending and twisting is nearly impossible. Following your raking session, go for a short walk (1/2 mi) This pumps fluid with vital healing properties in and out of the disks, helping to offset the recent forces placed on the spine.
  • Finally, if all of the above fail and you find yourself in pain, give us a call. We will have you back up and on your feet in no time. Fall is no time to be down, there are too many fun family activities to enjoy.
Remember Prevention is always easier than Repair!!!!

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