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Meet one of our massage therapists, Bonnie Cortez, and hear her views on how to keep healthy through self care.
One of the best pieces of advice from the classic movie, Pretty Woman, is given from one friend to another: “Take care of you.” The emphasis in this sweet, simple advice, as I see it, is on caring for oneself, not just looking out for number one. This sentiment has stayed with me, influencing my work and informing the care I give my clients.
 Courtesy of Angela Garbot Photography As a massage therapist, caring for others is an innate part of my profession, but it is transferring the vital necessity of self care to others that I care most deeply about. Take care of yourself by receiving regular massage therapy sessions. No matter what stage of life you are experience you will benefit your body, mind and spirit in several ways.
If you are in your childbirth year, regular massage offers relief from the pain and discomfort you might experience from your growing and changing body. Massage therapy helps decrease the time spent in labor and increase your ability to bounce back after delivery.
As a parent, massage offers time for you to recharge and reinvigorate. Imagine the child version of you. Doesn’t he/she deserve health, compassion and love? So does the adult you! We as parents need to fill our bodies, minds and spirits so the best parts of ourselves overflow to our children.
As an athlete, regular massage therapy offers increased recovery from injury and muscle strain and increased performance, whether you’re running, spinning or shaking your booty in Zumba.
For each of us, regular massage offers increased body awareness and increased circulation, which benefits the digestive and lymph systems. Regular massage releases endorphins, which help to combat feelings of depression.
Want to feel great, move better and take on everyday activities with ease? Get a massage! Your body will thank you! Call (773) 348-6908 today to schedule your massage with Bonnie.
By Monique Wheeler, L.Ac.
February is the American Heart Associations’s Heart health awareness month. You may be shocked to hear that cardiovascular disease is the number one cause of death for American women. Don’t think you have to be your parent’s age to have cardiovascular disease – young women can have heart attacks, strokes or aneurysms too. This article from Self Magazine shows women are never too young to suffer from heart disease.
What can you do to reduce your risk of heart disease now and in the future?
 Courtesy of Angela Garbot Photography Take the best possible care of your body. Avoid developing the risk factors of high stress, high blood pressure, high cholesterol, smoking, and obesity. And if you have these risk factors now, treat them. As a woman, you should also know the cardiovascular risks associated with oral contraceptives – their use can increase blood pressure and your risk of blood clots, especially if you smoke.
How do you avoid these risk factors? Eat well, exercise, quit smoking, lose weight and pay attention to your body. Most of all reduce stress.
Stress is at the heart of the issue – from eating poorly to working too long and under difficult conditions and not exercising enough. The ups and downs of life also contribute to emotional stress which over time takes a toll on your body. With our busy lives it is to easy to tell yourself you will deal with it later.
One of the best ways to de-stress yourself is regular acupuncture treatment.
The goal of an acupuncture treatment is to rebalance the body. Through the appropriate acupuncture treatment you can feel and even look less stressed. You will notice less tension in your muscles, improved sleep, and a better immune system. Acupuncture works to subdue the sympathetic or “fight or flight” part of the nervous system which in our high-stress society tends to keep running, even when we don’t need it. If you are ready to de-stress your heart, acupuncture is a great place to start.
 At some point or another we all experience sleepless, restless nights. Read this article for tips on what you can do to keep those nights few and far between.
- Turn off the tube! Your body needs to be trained to recognize that when it’s in bed, it’s time to sleep. This means keep the television watching in the family room, food in the dining room and reading or work, confined to your favorite chair.
- Stress induced sleeplessness? If you feel your lack of shuteye is due to stress try these simple yoga postures to help calm your mind and body.
- Supported Sukhasana – Sit on the floor with your legs crossed; relax your spine and head down towards your shins. Support this posture by using cushions, a bolster or pillow in your lap, adjust it to a height that feels right for you.
- Viparita Karani – Lie on your back and press your two sits bones up against a wall, then lift your legs and rest them on the wall. This simple and restorative inversion is said to help slow your heart rate and brain waves.
- Savasana – Lie on your back with your arms next to your sides, palms up. In this posture the focus is on the breath, a normal inhale and a long, slow exhale. Slow exhale breaths help calm your heart and your mind.
- Meals in moderation. Stay away from big meals at night; in particular, eating spicy foods or foods high in fat can keep you wake until the wee hours of the night and cause indigestion. It’s also helpful to limit your caffeine intake.
- Nutrient imbalance? An imbalance of minerals in the body can be the culprit of a chronic sleep problem. A diet with adequate alkaline minerals, provided by fresh fruits and vegetables, is essential for the body to rest. Conversely, a diet too high in simple sugars depletes alkaline minerals, including potassium, and can be largely responsible for the inability to get adequate sleep.
If your New Years’ Resolution is to be healthier, here are some tips:
- Don’t set a goal based on a number of pounds. Set goals based on how your clothes are fitting and how you feel overall, including your levels of confidence and energy. If you focus on a number, you’re bound to get discouraged before you even begin.
- Find the exercise you love. If it’s running, hit the pavement. If it’s yoga, grab your mat. You’ll burn out if you force yourself to do an exercise you don’t enjoy. If you find it hard to get to the gym, why not try incorporating more physical activity into your every day? For example: Take the stairs instead of the elevator and walk or bike instead of driving whenever possible.
- Change your diet over time. It’s unrealistic to go from pre-packaged, processed food to fresh whole foods all in one day. Start small by introducing fresh fruits and vegetables to your existing diet instead of taking out all the foods you regularly eat. The more fresh, healthy foods you eat throughout your day, the less room you’ll have for the unhealthy stuff.
If your New Years’ Resolution is to create more space, peace or less stress in your life, try these simple tips:
- Do one thing at a time. A lot of emotional stress comes from your own feelings that you have to be doing more than one thing at a time. When you do this, your focus is in too many places at once, which doesn’t allow you to be productive, not to mention it’s stressful.
- Put down the phone, computer, iPad, or whatever else it is that constantly draws you away and distracts you from the truly important things in life – your spouse, children, or even time for yourself. That phone call or text can probably wait; it will also make your face-to-face time more valuable and productive.
- It’s difficult to make changes in habits, period. It’s even more difficult to make big changes with no mistakes, and big resolutions like “From now on…” or “I will always…” leave no space for setbacks. Take baby steps, build in rewards for your progress, and make a few other minor changes and you will see greater success with less stress.
 Dietary fat brings out the best and worst in us. For some lucky few fat can be eaten without concern, but for others a more calorie conscious approach must be taken. Fat not only rallies the flavor wagons, it is an essential component for optimal health. Ideally 20-30% of our daily caloric intake should be derived from fat. Dry skin and dry hair are often signs of fat and fatty acid deficiencies.
One of the most important signs of a fatty acid deficiency is often overlooked: stiffness of the ribs, chest, and shoulders. The loss of motion in the ribs when you breath can eventually lead to sharp stabbing pains, as in pleurisy. When the membrane surrounding the lungs and the diaphragm are unable to function optimally, you may experience sharp chest pain (especially when coughing) and/or shoulder pain.
Common Symptoms of Fats and Fatty Acid Deficiencies:
- Frequent canker sores or cold blisters
- Muscle and tendon weakness, and pain in lower back and buttock
- Slow morning starter, get writers’ cramps or become stiff after sitting
- Dry skin, dandruff, and hair falling out
- Frequent pain in the ribs, chest or shoulders or have pain on inhalation
Whether your dietary intake of fats and fatty acids is lacking or your body has difficulty digesting them, the result is the same: you are deficient in essential nutrients. Therefore, it is important make this determination in order to ensure proper absorption of fatty acids, restoring balance to the body, and reducing the symptoms associated with this deficiency.
Current research has shown the benefits of chiropractic care on the immune system. The nerve system possesses unique control mechanisms on the immune system. Chiropractic adjustments relieve stress on the nerve system, which in turn allows the nerve system to better direct the immune response.
Consider the following studies:
- Spinal lesions are associated with exaggerated sympathetic activity, which releases immune regulatory cells into the blood circulation and alters immune function. The nervous system has a direct effect on the immune system due to the nerve supply to the important immune system organs. 1, 2, 3
- White blood cells, which eat and destroy bad cells, are enhanced through chiropractic care. 4
- HIV positive patients adjusted over a 6-month period showed a 48% increase in CD4 cells, an important immune system component. 5
- The chief of cancer prevention at New York’s Preventative Medicine Institute found that people who received regular chiropractic care over a five-year period had a 200% greater immune competence than those who had not received chiropractic care. The chiropractic group showed a 400% greater immune competence than people with cancer and other serious diseases. 6
Everyone can experience the benefits of a healthy immune system through gentle chiropractic care. Daily stress, whether physical, nutritional, environmental or emotional, will influence how long the benefits of a chiropractic adjustment can last. Patients seen for regular chiropractic wellness care may experience the benefit of their adjustment for up to three or four weeks. Periods of increased stress is associated with a weakened immune system, and during these times, more frequent chiropractic adjustments are needed to ensure optimal immune function.
Sources:
- Felton DL, Felton SY, Belonged DL, et al. “Noradrenergic sympathetic neural interactions with the immune system: structure and function.” Immunol Rev. 1987 Dec;100:225-60.
- Korr IM: “Andrew Taylor Still memorial lecture: Research and Practice – a century later.” J Am Osteopathy Assoc 1974 73:362.
- Murray DR, Irwin M, Reardon CA, et al. “Sympathetic and immune interactions during dynamic exercise. Mediation via a beta 2 – adrenergic-dependent mechanism.” Circulation 1992 86(1): 203.
- Brennan P, Graham M, Triano J, Hondras M. “Enhanced phagocytic cell respiratory bursts induced by spinal manipulation: Potential Role of Substance P.” J Manip Physiolog Ther 1991; (14)7:399-400.
- Selano JL, Hightower BC, Pfleger B, Feeley-Collins K, Grostic JD. “The Effects of Specific Upper Cervical Adjustments on the CD4 Counts of HIV Positive Patients.” The Chiro Research Journal; 3(1); 1994.
- Pero R. “Medical Researcher Excited By CBSRF Project Results.” The Chiropractic Journal, August 1989; 32.
It’s official! Total Balance Chiropractic has moved! Our new location, located at 3259 N. Ashland,features almost twice the space, no stairs, ample parking and greater visibility from the street. Any one of these reasons would be cause for celebration but what is even more exciting is that along with this move, we will be expanding the practice!
We are pleased to announce that due to your commitment to health and wellness, and, through your willingness to share that commitment with others, Total Balance Chiropractic is able to expand our space and our office hours. We are ready to accommodate all your referrals!
You may also have noticed we have taken on a new look, with a new logo! Through our new branding we hope to communicate our values of simplicity and openness along with balance and new life. Just as we did in the past, Total Balance Chiropractic will still strive to provide our patients with the same dedication to health and wellness, along with the sharing of wellness knowledge with our community and excellence in customer service.
We invite you share in our excitement, stop by and experience the new space. On October 20, 2011 we will be hosing an Open House event from 5:30 – 8:30 p.m. Don’t miss this grand celebration of health, wellness and community. We will be providing refreshments, raffle prizes and more! Please RSVP to Marketing@TotalBalanceChiro.com.
Thank you to each and every one of you who has played a part in the growth of our beloved practice. It is you who inspires us each day to be committed to health and wellness, education and community. For us, this is just the beginning of big things to come!
August is the month in the Chicagoland area to take advantage of the great foods available at local farmer’s markets. Support your local farmers, eat foods picked at perfection, sharpen your knife and enjoy this versatile, simple vegetable dish. Be creative and add any veggies you love to eat. Breakfast, lunch or dinner, this dish is a pleaser. For more recipes, check us out at www.anitaculinarycoach.com
1 TBS. olive oil
1 cup minced onion (red, sweet, yellow – your pick of the market!)
½ cup minced poblano chile (about ½ medium sized)
1 tsp. ground cumin
1 tsp. unsalted butter
2 ears freshly shorn sweet corn (about 2 cups)
1 small zucchini or summer squash, diced
1 small red bell pepper minced (about 1 cup)
¼ tsp. salt or more to taste
1 tsp. minced garlic (or more to taste)
Freshly ground black pepper or more to taste
- Heat a large sauté pan over medium heat and add olive oil to coat bottom and sides.
- Once the oil is heated add onion, chile and cumin and sauté until onion is soft (about 5 minutes).
- Add butter. Once melted, stir in corn, zucchini or squash and bell pepper.
- Add salt and garlic. Stir thoroughly. Sauté for 5 to 8 minutes until veggies are cooked through.
- Add pepper and any additions (see below).
- Dish can be served hot, warm or at room temperature. (4- 6 servings)
Suggested additions:
- 2 scallions, finely minced
- Fresh basil leaves cut into thin strips (about 10)
- 12 small cherry tomatoes, halved
- Grated mild cheese (1/2 cup) or 2 TBS. sour cream (or yogurt)
Shopping list: olive oil, onion, poblano chile, ground cumin, unsalted butter, sweet corn, zucchini, summer squash, red bell pepper, kosher salt, fresh garlic, ground black pepper.
Tool list: chef knife, cutting board, large skillet, wooden mixing spoons, measuring cups and spoons, serving platter and serving spoon.
Chef Anita Brown Culinary Coach offers a wide array of personal cooking lessons conducted in the privacy of your own kitchen. Clients learn how to select appropriate menus and stock pantries with smarter foods. Culinary coaching services empower individuals to eat healthier, cook more effectively, learn how to cook new recipes and feel good in their own kitchens. We can be reached at culinarycoach@comcast.net or 847 341-4623. Check out our website at www.anitaculinarycoach.com
During the summer months, many people like to spend time outside. And we all NEED sun exposure. It’s our body’s primary source of vitamin D, which helps us not only absorb calcium for building strong bones, but also helps to maintain a healthy nervous system and immune system too. We need about 1,000 units of vitamin D a day, but a glass of milk supplies only 100 units and a multivitamin only 400. So most people need the sun in order to avoid deficiency. However, overexposure to the sun can increase your risk for skin damage, eye damage, immune system suppression, and skin cancer. Even people in their twenties can develop skin cancer! But don’t go lather up with sunscreen just yet. New research has found that wearing sunscreen continuously can reduce the amount of vitamin D a person is able to make.
So sunscreen or no sunscreen? It doesn’t take much time in the sun to get the vitamin D you need. Experts say going outside for 10 minutes twice a week in the midday sun—in shorts and a tank top with no sunscreen, except on your face—will give you enough radiation to produce about 10,000 international units of the vitamin. But if you plan to remain outdoors longer than 10-15 minutes, definitely apply sunscreen. Many people wonder about getting enough vitamin D through the colder months. Don’t worry– if you’re living in Chicago where we get little strong sun in the winter, adequate exposure during the rest of the year will allow your body to stockpile enough “D” to last you through the gray winter months.
Here are a few tips to putting your health first when it comes to spending the day in the sun:
- Wear a wide-brimmed hat to cover your head and your face. It will not only keep you cooler, but will provide added protection from damaging sun exposure. If you only wear a baseball cap, don’t forget to put sunscreen on your ears and neck too.
- Wear a long-sleeved shirt and light-colored, loose-fitting clothing.
- Wear sunscreen that has an SPF of at least 15-30, and make sure your children are protected too. Because sunscreen only lasts about two hours after application, if you’re going to be outside for a long period of time or if you’re going to be in water, be sure to reapply.
- Try to avoid staying outside for longer than 10-15 minutes during the hottest times of the day. Between the hours of 10 a.m. and 4 p.m., the UV rays are the strongest, even on cloudy days. If you have to be outside, take breaks in the shade or even indoors when possible.
- Always have a source of water with you. Take regular drinks at least every 15 minutes — by the time you are thirsty, your body is already dehydrated.
 More than $10 billion is spent annually on drugs to relieve heartburn, excess gas, bloating, and other symptoms of indigestion. These products are designed to give temporary relief or to cover up these annoying symptoms, but they do nothing to improve your digestion. Fortunately, there is a little-known secret which has literally been around since the Garden of Eden that helps you to feel energized and happy after a meal, rather than uncomfortable and sluggish.
Simply stated, each raw, uncooked fruit or vegetable or grain contains little proteins called enzymes that digest the food in which they are contained. When these indigenous plant enzymes are destroyed or are removed from your diet, during cooking, canning, and other methods of food processing, your body must assume the entire burden of digesting the food. While cooking does make it easier to digest foods such as certain raw vegetables, it also destroys the enzymes contained in most foods that would improve digestion even more than cooking. So the secret to improving digestion is found in either preserving or supplementing plant enzymes. By helping your body digest food through plant enzymes, you are allowing your body digest, absorb, and assimilate food. How do you know if you could benefit from plant enzymes? The following are indicators of an incompetent digestive system:
*History of chronic indigestion or heartburn
*Unusual fullness after eating
*Lower bowel flatulence or gas
*Undigested food, capsules, or tablets found in the stool
*Frequent abdominal cramping after eating
So the next time you feel the need to reach for a product to relieve your symptoms of indigestion, ask yourself if you want temporary relief or a permanent solution to improve your digestion. A comprehensive nutritional analysis can tell you exactly which enzymes your body is lacking and which are contributing to your symptoms. Through simple dietary changes and the addition of a digestive enzyme supplement, you can feel light and energized after eating rather than tired and sluggish.
For more information, visit www.loomisenzymes.com
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