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5 Slimming Holiday Season Strategies by Roslyn Franken

People gain on average 5 to 10 pounds over the holiday season, and if you know that you're likely to be one of them, know that getting those post-holiday pounds off can get more and more difficult especially with age. Here are 5 simple tricks to help you stay slim and smile back at that scale this holiday season.

Tip #1: Avoid standing or sitting too close to the foods you find hardest to resist

If you stand too close to the food and snack tables where you can not only see your favourite trouble foods, but also have them at arm's length, then you are simply setting yourself up for torture. It is much better to purposely position yourself so that you don't have the food right in front of you and within easy reach. Stand on the other side of the room if you need to. This way if you are going to go for more food, you at least have a chance to think it through without mindlessly reaching for handful after handful. This tip is especially useful with finger foods, nuts, cheese and chocolate where it is all too easy to keep reaching for more without have a clue how much you actually ate.

Tip #2: Avoid going to a party on an empty stomach

This may sound simple enough, but often times we avoid eating too much throughout the day if we know we are going to a party in the evening where they'll be serving food. This is a HUGE mistake when you're watching your weight and your health for that matter. What ends up happening is you are so hungry by the time you get there, you'll eat anything in sight without giving too much thought to it. Next thing you know you've over-indulged in either less than healthy choices and/or too big portion sizes. This is also very hard on your digestive system so it's not just about your weight, but also on your body's ability to process the food effectively.

Tip #3: Drink lots of water

Another mistake people make is they end up either having too much alcohol or soft drinks either filled with sugar or aspartame. Although those diet soft drinks may seem like a healthier choice, they can actually increase your sugar cravings so you end up over-indulging on desserts. You're much better off to stick to water or club soda to stay hydrated and counter-balance the dehydrating effect of alcohol.

Tip #4: Bring a healthy choice

People are organizing potluck dinners more and more these days to alleviate some of the work and preparation for the host or hostess. If you are watching your weight and trying to eat better, then why not be the one to bring the salad plate or fruit bowl? This way you know you'll at least have some healthier choices.

Tip #5: Incorporate some physical activity

Instead of just sitting around talking or watching movies, why not put on some dance music and get moving? Or, plan to get a group together and go for a nice walk in the crisp air after the meal. It will not only help you digest, but it will be refreshing as well and help you burn off a few of those excess calories you may have eaten.

These are just a few simple tips to keep in mind. The main thing is to have fun, but be mindful of your choices.

Article Source: http://EzineArticles.com/3449953

Putting Your Best Foot Forward

By Dr. Eric Wiens

Most people come to me with common conditions such as low back pain, sciatica, knee pain, neck pain and shoulder pain to name a few. I also see a lot of foot related problems such as plantar fasciitis, achilles tendonitis and ankle sprains.

Many times, people come with several conditions. The question is, are they related, and if so, how do you help someone as quickly as possible with the best chance for long term success?

From a mechanical perspective, looking at the feet and how you stand, walk and move makes a whole lot of sense.  It is vital to take into account your entire kinetic chain to give the best chance for success. This is especially true if your health complaint is related to your spine, pelvis, hips or any part of your legs.

Laser therapy is about kick starting tissues to heal and function in a normal physiological way. Many get some device stuck in their shoe or spend many dollars on fancy shoes, but never get the benefit because the physiology of the tissues is never changed. Laser is the most effective way to do this.

Correcting mechanical problems increases long term stability and potentially decreases the chance of a problem coming back.

Dr Gauthier our pedorthist, is a specialist in analyzing your feet and kinetic chain (feet, ankles, knees, hips & low back on up) both statically and dynamically. That is both standing and moving. 

He is also a specialist in determining appropriate footwear and prescribing orthotic devices. Sometimes the best advice given is that you don't need anything other than a more appropriate pair of shoes.  Working with him offers another perspective but also a better probability of a longer term solution to your health problem.

 

Dr Gauthier offers a complimentary consultation and analysis to see if your feet are a component of your health problem. 

Stress and Its Effects on Your Well-being

By Eric Wiens, DC

Stress is an important risk factor that affects all areas of one’s health and life. It does not only affect the state-of-mind but can also affect the health and well-being of the body.    

Luckily, it is not yet too late to remove the stress and its effects to be able to maintain a healthy lifestyle. 

People who frequently experience tension headaches, acne, and stomach ulcers are also suffering from a lot of stress.

But the list does not end here. The effects of stress on the body are long-term, even causing symptoms of asthma.

A lot of common illnesses are also caused by stress including angina pain, allergies, sleep disorders, gastrointestinal upsets, and colds.

Stress is not often thought to be the culprit of all these sicknesses since stress is viewed as an emotional and mental problem, rather than a physical one. 

There is no exact reason as to why the physique is affected by stress but it is assumed that too much stress plays a role in the immune system of the body.

When a person is stressed, it gets less quality sleep, which leads to a breakdown in the health of the immune system. When this happens, the body becomes open to several ailments and conditions.

Eating is one avenue that people turn to in order to be relieved from stress. Unfortunately, this is not a good way to do it.

Physical activity has been proven, especially one with a high level of aerobic activity, to be a stress reliever since it makes you focus more on what you are doing at present and moving aside other troublesome stressful thoughts.

Discover what relieves your stress so you can have a healthier and better lifestyle and know how to leave stress where it belongs.

My wish is for everyone to be checked by a chiropractor. Not because you have pain, but because it’s a smart thing to do. It will ensure you have the best chance for optimal health by identifying and correcting sources of stress on your nervous system.

We offer a complimentary examination and review of the results at no charge to you.

Postpartum and Massage

By Tara Hagan-Fields, RMT

The joy of having your new baby in your arms is finally here.  You have spent the last 280 days/ 40 weeks/ 9 months, preparing for this moment.  The hard part is over…. OR is it?  You will continue to change physically, emotionally and mentally. How can postpartum massage treatments help?  After the baby is born, postpartum massage can alleviate the musculoskeletal complaints of new mothers and provide emotional support and nurturing during this life transition.

Postpartum women need help re-orientating their bodies. Structurally, in the last 9 months, the pelvis and shoulders have adapted to an anterior position.  This can lead to pain of the neck, upper and lower back. The abdomen has stretched.  Massage immediately after birth can help to minimize the distortion of connective tissue layers that often follow pregnancy.  There may be the presence of spinal headache due to epidural anesthesia.  Lymphatic drainage can help to pump excess fluids and residual anesthesia into general circulation for elimination.  After the immediate supply of colostrum, the breast will start to swell and produce milk after 72 hours.  Massage can help with the discomfort, ease the engorgement, help prevent blockage of milk ducts, and help avoid infection.  Postpartum afterpains (uterus shrinking through muscle contractions) may be present for weeks.  Relaxation massage and guided breathing can help to decrease such pains so you can enjoy your time more with baby.

Birth is elating.  It can last for hours, sometimes days.  All women eventually go through postpartum emotional adjustments.   Hormonal changes are presented as increased mood swings, emotional intensity and exhaustion.  Add to that altered sleep cycles, eating patterns, work schedules, other children/family; the postpartum mom can develop negative thoughts, fear, worry, sadness, anger, blame and powerlessness.  These feelings can be described as the "baby blues".  Massage can provide a safe, calming, non-judgmental environment.  A nurturing touch can relax a new mom so she feels safe to unburden negative feelings about the birth and about postpartum life.  Being allowed to tell her story, honestly, can be healing. 

An educated massage therapist has the opportunity to share with you a skilled therapeutic touch, reassurance and education.  Massage can help the postpartum mom cope with this life transition so you can enjoy this new life, to the fullest! 

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