Chiropractor Henderson | Blog at Green Valley

If you find yourself having trouble being productive at work, here are a couple tips that might be helpful.

1. Throw Out Perfectionism. Good does not have to equal great. In fact good enough is sometimes better than great because you can produce good work on time, where producing great work might put you way behind a project plan. When that happens other important tends to get ignored. This not only makes you work harder, longer, and faster, but you will ultimately burn out and find it harder and harder to recover. Trust yourself that the work you are doing is good enough and then give yourself props for getting it done on time.

2. Prepare for the Day Ahead. People who get a lot done in a single day are organized and know exactly what they are doing on any given day. The biggest secret is time spent either at the end of the previous day or early every morning is to take quiet time alone and plan the day out. Create a “to-do” list and prioritize tasks. Then make sure you handle the most important and/or the most difficult tasks first or when you know yourself to be most productive. Physically writing out the list improves your memory on what you plan to do and notes on each task help you to make sure you don’t leave anything to chance.

3. Limit Time Spent Online. Don’t sit at your desk and check your emails every fifteen minutes. Generally speaking, most emails are not that important so unless you are waiting for one that is absolutely vital (and we all know that doesn’t happen very often) then set aside one or two times during the day when you check your email, and the rest of the time get off the internet. People have done their own experiments and have found that when they unplug from the internet for a set period of time are more than twice as productive as when they keep their computer connected to the internet.

4. Take Frequent Breaks. Like it or not, by breaking away from work and taking a quick five minute break will allow you to return to your task refreshed and rejuvenated. Some people believe that they have to sit at their desk until a task is done. By the end of the day they are exhausted and the task is still undone. Workers who learn to listen to their bodies and their brains for signs of fatigue give the body the ability to move, hydrate, oxygenate and then return to the task with improved efficiency. Take a walk. Climb stairs. Drink water. Go out of the building for lunch. Anything that changes your physical position makes a difference.

“Re-Introduction” Phase food-intolerance.pdf

To begin the “Re-Introduction Phase”, start by consuming one “new food” on day 1 of your trial. Begin with the food you previously ate most frequently and really miss. In most cases, the best place to start is with one of the “Big 5” offenders such as: Wheat, Dairy, Corn, Soy and Egg. Eggs are an especially good place to start as they are least likely to react and are a good source of nutrition and satisfaction. Eat the trial food 2-3 times during that day and then do not eat it again for at least 48 hours, ideally 72 hours or 3 days. You should now be back on your “Baseline Diet”. If you have a reaction to the food during the next 48 hours, record it on your “Food Experience Journal” (p. 30 of your Post-Purification booklet) and do not eat it again for at least 3-6 months. If you are uncertain whether you had a reaction, re-test that food after the 72 hours. It is very helpful to create a chart or spreadsheet of your offending foods and the reactions you experienced for future reference.

Introduce a new/suspect food every 72 hours (3 days) and chart your progress or reactions

accordingly.

A Note on Reactions

If you have a reaction or symptoms occur, record it in your “Food Experience Journal”, along with the day and time. Contact the office as soon as you can and explain your symptoms to Dr. Roles or Lisa, along with how many hours/days it took to react after eating that new food. By considering the timing of the introduction of the new food, Dr. Roles will likely be able to tell you which of the new foods you ate is suspicious.

As an example, let’s say you started eating one new food every three days and after day 7 you began to get abdominal cramps 6 hours after eating. The most likely foods to be suspicious of are milk, cheese, gluten, nuts, apples, coffee and pork. Dr. Roles would be able to help you determine which, if any of these, is the culprit.

Or say you suddenly experienced a migraine 12 hours after eating. Highly suspicious foods would be chocolate, coffee, soy, corn, nuts, cola and foods containing MSG. Again, Dr. Roles is there to help you in determining which if these is most likely affecting you.

Remember, the key to successfully identifying the culprit is maintaining good records of your re-introduction. It is always best to work closely with Dr. Roles in performing this “Elimination/Reintroduction” trial. Guidance from Dr. Roles can increase results. Hang in there with this important program – the results can change your life!

Suggested Order of Food Group Re-Introduction

DAY 22

EGGS

Eat cooked eggs or a hard-boiled egg 2-3 times on Day 22

DAY 22-24 (Monday – Wednesday)

KEEP PROGRAM THE SAME AS DAYS 11-21

DAY 25 (Thursday)

GRAINS (Use Ezekial sprouted whole-grain bread)

Eat 2-3 slices at different times of the day

DAYS 25-27 (Thursday – Saturday)

KEEP PROGRAM THE SAME AS DAYS 11-21

DAY 28 (Sunday)

DAIRY (you can choose milk or cheese)

Eat 2-3 servings spread throughout the day

DAYS 28-30 (Sunday – Tuesday)

KEEP PROGRAM THE SAME AS DAYS 11-21

HAVE THE IDEA? Keep this pattern the same until you have tested all the foods you would like to possibly eat in the future. If you have no reaction to a food, it is ok to eat that food again, but, remember, if you have the desire to lose more weight, you should continue to remain off the wheat and dairy. (Use almond or rice milk in place of cow’s milk. Goat yogurt is also a good choice) Eggs are great if you do not react to them.

DAY 6 email stated, “NO BEANS, NO NUTS”
CORRECTION BY DR. ROLES: BEANS ARE ALLOWED – NO LIMIT. NUTS ARE ALLOWED ON DAY 12 – small portions, handful (one ounce); best on your vegies as opposed to a snack (too easy to overeat as a snack).

Chiropractic Care gives great importance to a healthy and balanced diet. A lot of ailments and diseases can be avoided just by adhering to a proper diet. A good diet can help a person to lead a long, healthy life, control weight, blood pressure and heart rate.

It is a fact that Americans are overfed, while being undernourished. Scores of fast food chains have made unhealthy eating habits a part of the American lifestyle. Such high cholesterol foods coupled with a sedentary lifestyle can lead to obesity. With obesity come a lot of complications including heart diseases and blood pressure problems.

There is no doubt that a well-balanced diet consists of a lot of fresh fruits and vegetables, a reduction in caffeine intake and saturated fats.

A chiropractor may recommend one of the following diets based on your body’s needs:

High Protein Diet

A high protein diet is recommended for those who aim to build muscles without accumulating too much fat. High protein foods include:

Turkey breast
Fish
Cheese (low fat varieties)
Beef (low fat)
Tofu
Beans
Eggs
Milk
Nuts

Heart-Healthy Diet

A heart healthy diet usually consists of a lot of vegetables and fruits along with large intakes of whole grains. It may also contain low-fat meats, including fish and poultry. Special emphasis should be given to fish as it is a very healthy source of protein, Omega 3 and little fat.

Following combination of fruits and vegetables are extremely nutritious and a healthy choice for heart-healthy dieters:

Pineapples
Broccoli
Tomatoes
Blueberries
Watermelon
Oranges

Vegetarian Diet

A vegetarian diet can be recommended for those who prefer to lead a meat-free lifestyle, for whatever the reason. Several types of diets are based on vegetarianism:

Lacto-Vegetarian: These diets include no meat of any kind or eggs. However they do include dairy products like butter, milk, cheese and yogurt.

Ovo -Vegetarian: This diet contains no red meat, seafood, poultry or even dairy products, however it does include eggs.

Vegan: The strictest of all, excludes all meats, fish, eggs and dairy products.

Flexitarian: As its name implies, this diet is flexible. It mainly consists of vegetables and fruits, with occasional consumption of meat, fish or poultry.

No matter which diet is recommended by a chiropractor or dietician, a balanced lifestyle that includes plenty of activities can go a long way in extending the life of a person.

Image Used under Creative Commons license. Photo Credit: Blueberry Maple Quinoa by SweetonVeg

Many individuals experience lower back pain, also referred to as lumbar back pain, below the rib cage in their body, which causes extreme pain and discomfort. It is usually contracted by individuals because of different work related activities which involve the lifting of heavy objects or long and strenuous hours for operating various machines at the workplace. Chiropractic treatment is reputed to be highly beneficial for relieving the pain of the individuals suffering from lower back pain.

What Is Lumbar Back Pain?

The lumbar or lower back area, provides support to the physical structure of a human being. It also facilitates the movement of an individual and protects different body tissues. Lumbar back pain is the pain experienced by an individual in the lower area of the spine, which may be caused due to a slipped or ruptured disc, problems in the ligaments, spinal cord or nerves.

The pain usually starts below the rib cage and eventually affects the movement of an individual. The pain may be caused because of involvement in any strenuous activity, trauma or accident. The symptoms of lumbar back pain include weakness in the leg and loss of bowel and bladder control. In some cases, the patient might also suffer from a fever along with heightened episodes of pain, while coughing or sneezing. These symptoms are glaring indications of a severe lumbar back pain experienced by an individual.

If an individual experiences lumbar pain, because of a ruptured disc, then it might exert pressure on the nerves. If the sciatic nerve is pressurized, then the individual might face excruciating pain and even problems in mobility.

It is very important to adopt certain changes in the work styles and everyday activities, in order to prevent a constant back pain from developing. Different postures at the work place prompt lower back pain in individuals which can grow to dangerously severe proportions if not treated in time. Patients of lumbar back pain require a few weeks of rest for the pain to subside successfully, whereas in extreme cases surgical treatment may also be required.

Chiropractic Care and Lumbar Back Pain

Chiropractors provide non surgical treatment procedures for different musculoskeletal disorders like carpal tunnel, sciatica, neck and back pain. They offer joint manipulation and muscle adjustment services for the quick recovery and relief of patients. The treatment is focused on therapy sessions which aim to relieve the extreme pain suffered by the patients and provide them a healthy solution to their muscle strains and back pain problems.

Image used under Creative Commons Licensing: Blausen 0484 HerniatedLumbarDisc.png

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