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Help Your Child Get Fit

When children are overweight, it’s best to focus on becoming healthy rather than on losing weight. Experts agree that increasing physical activity is the No. 1 way to battle childhood obesity. Don’t expect schools to provide all the necessary physical activity for your child. Help your kids find exercises they enjoy, and encourage them to workout—or, even better, workout with them. Remember, however, that activities that adults may prefer—such as working out on a treadmill for 30 minutes—may not excite a child. Experts say that children engage in physical activity for three reasons: to have fun, make friends and learn something new. They will not run for 30 minutes without stopping. Instead, they play in short bursts of activity, stop, recover and then run again. Use the following tips to help your kids get and stay fit.

1. Find Activities Appropriate for Your Child

Some experts have found that aerobic exercise—running, playing, dancing, skipping or swimming—is a source of frustration, not fun, for overweight and obese children. As a result, they associate exercise with thoughts such as “I don’t like physical activity,” “I am the slowest kid in class,” “People make fun of me on the playground,” concluding that exercise “sucks.” Some experts found strength training programs to be popular, with overweight children. These kids can lift considerably more weight than other children, which makes them feel good about themselves, earns them appreciation from peers and encourages them to continue exercise. Building on this foundation, children can be gradually engaged in aerobic activity by incorporating games into their resistance-training programs.

Be aware, however, that strength training programs require appropriate technique and precautions—so be sure to find appropriate coaching for your children.

Remember that people generally don’t appreciate being told what to do—and your child is not an exception. Help your kids find physical activities that can help them gain self-respect and confidence—and that will be enjoyable. Be sure to engage them in finding the activities they like. Consider programs at the local YMCA or recreation center, signing your child up for classes he or she would like to try. Some have found that computer programs such as Wii Fit can help children increase their physical activity. No matter the program, be sure that your child is engaged in finding it.

2. Involve Your Kids in Preparing Meals

In many families, planning and preparing meals can help children buy into weight management. Involve children in shopping and food preparation. Have the child start thinking, “I am doing this to be strong and healthy; I am accepting responsibility for my own health and growth.” Give your children a choice of several appealing healthy foods.

3. Keep Up a Positive Attitude

Remember that the key to any change is repetition accompanied by positive reinforcement. Experts agree that creative, integrative and non-judgmental approaches, which actively involve children in finding solutions, work because they aim to change behaviors — the strategy that will reap long-term rewards. Praise your children for small steps and help them to stay on track. Do not show frustration if the progress is slow. Set realistic goals, and remind your child that getting fit is a process. The key is to get started and make appropriate modifications as you go along.

Healthy Choices from the Start

Especially with young children, it’s possible to teach them to like healthy, low-calorie foods. Here are a few suggestions:

• Introduce new foods in small amounts, many times. Ask your child to try a small bite. Research shows that it may take up to 10 times for your child to try a new food before he or she gets used to it and starts liking it.

• Recognize your own frustration. When you invest time, money and effort in making the food and the child rejects it, it is frustrating. Do not take it out on the child. Step back, and recognize your frustration. Ask the child to try the food, but don’t insist. Avoid a power struggle.

• Win the war, not the battle. Your main goal is to teach your children to eat a wide variety of healthy foods, not to force them to eat any one particular food.

Preventing Emotional Eating

Our relationship with food starts in childhood. In addition to modeling healthy behaviors, help your children develop healthy eating habits and avoid power struggles over food.

DO:

  • Trust your child to listen to his or her own internal cues about eating
  • Encourage your child to eat when hungry
  • Serve a wide variety of food
  • Allow your child to stop eating when they feel full
  • Teach your child to love his or her body
  • Facilitate physical activity for pleasure
  • Help your child to deal with boredom or negative feelings without using food

DON’T:

  • Use food as a reward
  • Force your child to eat foods he or she doesn’t want
  • Forbid any foods, such as sweets
  • Restrict the amount of food your child needs to satisfy hunger •Criticize your child’s or your own body size
  • Promote dieting

Preventing Text Neck

Americans sent 110 billion text messages in December 2008, according to the Census Bureau. As technology advances, allowing us to do more tasks on smaller equipment, our bodies often pay the price. With a growing potential for injuries from technologies that we rely on, it’s important to minimize the risks.

  • Sit up straight with your chest out and your shoulders back.
  • Bring your arms up in front of your eyes so that you don’t need to look down to see the screen.
  • Tuck your chin into your chest to look down rather than dropping your head forward.
  • If you must use your mobile device for lengthy typing, invest in an external keyboard.
  • Rest your forearms on a pillow while typing to help minimize neck tension.
  • Avoid using mobile devices while in bright sunlight. Straining to see the screen leads to jutting the chin forward, shifting work from the spine to the muscles that hold up the head.
  • The best way to avoid text neck is to limit the use of your mobile device. If you need to send a longer e-mail, wait until you have access to a computer or consider calling the person rather than texting.

Stretches for Frequent Texters

• Hand stretch. Start with your hands in a fist and stretch your fingers out as wide as they’ll go and then return to a fist. Shoot for about 10 stretches with each hand. For added resistance you can stretch a rubber band around your fingers.

• Squeeze a stress ball. Do this for approximately 30 seconds for each hand.

• Chest stretch. To counteract the hunched posture of texting, stand up straight with your arms down at your sides. Turn your forearms until your thumbs are pointing at the wall behind you.

Some Facts About Distracted Driving…

BEHAVIOR

INCREASED RISK

Texting (illegal in Virginia)

23 times

Reaching for a moving object

9 times

Driving drowsy

4 times

Looking at an external object

3.7 times

Reading

3.4 times

Applying makeup

3 times

Today’s Fashion can be Tomorrow’s Pain

Looking your best might not always be the best thing for you. Today’s society is extremely fashion and style conscious. Unfortunately, clothing designers and stylists aim to please by creating unique looks that might not always be practical or even comfortable.

The look of the season shows runway models in high platform heels and tight skirts or pants. Models have perfected the runway “walk,” but the popular looks and accessories are frequently impractical and could create leg, back, and spine or neck problems. “Sometimes I see a woman walking down the street with high heels and a two-ton bag, and I want to stop her and make her aware of what she is doing to her body,” said ACA president Dr. Richard Brassard.

Women generally wear high heels to complement an outfit, not for comfort, but some might not realize that these shoes can cause serious discomfort in the feet and can also exacerbate back pain. High heels alter the balanced position of a person’s body. When a woman wears high heels, a new dynamic equilibrium occurs. Dr. Brassard compared the musculoskeletal system to a mobile, hanging in dynamic equilibrium, each part balancing the other. If one part becomes ‘fixed,’ the whole system will compensate with a movement or restriction. Essentially, wearing high heels for any length of time increases the normal forward curve

of the back and causes the pelvis to tip forward. This alters the normal configuration of the pelvis and spine necessary for the body to maintain a center of gravity.

“The legs are the foundation of the musculoskeletal system, and a person standing flat-footed or bare-footed would be completely balanced,” said Dr. Brassard. “While standing, the hamstrings are taut and both parts of the pelvis are stabilized so that the support is normal. By bringing the heel up, you encourage the shortness of the

hamstring muscles.”

Women and men alike fall into the fashion trap. However, women, more than men, tend to wear clothes that are too tight. Stylish tight tube skirts and tight pants can be attractive, but are often too restrictive. Clothes that are too tight throw a person off-balance, and simple everyday tasks such as bending, sitting and walking become difficult. “Tight clothes restrict a person from moving comfortably, resulting in poor posture and misalignment of the spine,” said Dr. Brassard.

Another unhealthy fashion statement is the use of heavy purses, backpacks and handbags. Women and men tend to carry too many items in one bag, or briefcase, and are often not aware of the potential health risks associated with toting an excessive amount of “stuff.” Carrying a bag with detectable weight-more than 10 percent of your body weight-can cause improper balance. When hiked over one shoulder, it interferes with the natural movement of the upper and lower body. “The person carrying the bag will hike one shoulder to subconsciously guard against the weight, holding the other shoulder immobile,” said Dr. Brassard. “This results in the unnatural counterbalance movement of one shoulder and little control over the movements of the arms and legs. Even worse, the spine curves toward the shoulder.”

More and more people carry their credit cards, ATM cards and personal identification in the back pocket of their pants. This might be a convenient way of carrying the necessary items with you each day, but carrying your wallet in the back pocket of your pants can cause discomfort. Dr. Brassard suggested men and women remove their wallets or other items before sitting for long periods of time. “Sitting on your wallet or card holder for the entire day will create a pocket in the muscle lying underneath the wallet, and whether your pants are tight or loose-fitting, this can result in discomfort or pain.”

In today’s society, it might be important to you to look fashionable, but it is more important to choose clothes, shoes and bags that are comfortable and that suit your style.
By following and remembering these simple steps, it is possible to look and feel your best.

  • Choose comfortable shoes. If you must wear high heels, bring a pair of flat shoes along with you to change into should you become uncomfortable. If you walk to work, wear flat shoes and change into your more fashionable shoes when you arrive to alleviate any pain or discomfort.
  • If the shoe is uncomfortable while standing, chances are it will not be any more comfortable while walking. The wrong shoe can affect the body’s center of gravity.
  • Choose supportive shoes. Designer spikes or non- supportive loafers may look nice but do not allow for easy, symmetrical walking.
  • While sitting, whether or not you are wearing heels, it is important to take frequent stretch breaks to alleviate atrophy of the hamstring muscles.
  • Avoid excessive wear of tight pants or clothing. If you prefer tighter clothes, choose styles that allow you to perform daily tasks with ease.
  • Select a briefcase or purse with a wide adjustable strap. Ideally, the strap should be long enough to place over the head. This evenly distributes the bulk of the weight across the body.
  • When carrying a bag, or briefcase, switch sides frequently to avoid placing the burden of the weight on one side of your body.
  • Take the time to empty unnecessary items from your bag.
  • Place all necessary items-such as wallets and cellular phones-in the front pockets of the bag. Stretching around to reach for your wallet can result in a pulled neck or back.
  • If you are driving or sitting for long periods of time, remove your wallet or card holder from the back pocket of your pants.
  • Think about your daily tasks. If your clothes affect your movements, consider outfits that fit your lifestyle.

Designers and stylists tend to be more concerned about the way something looks rather than the way it feels. Listen to your body. One of the most important aspects of being in style and looking your best is to maintain healthy judgement. By following simple suggestions, being fashionable can be comfortable.

Simple Steps For Quitting Soda

Simple Steps For Quitting Soda

1) Determine why you are quitting soda. There can be several reasons, and any one of them can make living a soda-free life an attractive option.

2) Stock up on substitutes. Water is the healthiest and cheapest replacement for soda, but quitting soda cold turkey and making the big switch to water might mean setting yourself up for failure. Some fruit juices have more calories and cost more than soda which may defeat the goals you just set up.

3) Track your soda consumption. Estimate, as accurately as you can, how much soda you’re drinking per week. (This is very important for the next step.) Do you drink soda with lunch at work? In between classes? While you’re unwinding in front of the TV? Calculate how many calories you’re racking up from soda alone.

4) Make a quitting schedule. Whatever the amount of soda you drink per week, cut that amount by 25% for one week, then by 50% the next, and so on.people, this is a powerful observation that might give you the motivation you need to change this habit. Gradually increase your consumption of the substitutes you chose.

5) Be sure that you’re still consuming the same amount of liquid (if not more) or else you may become dehydrated.

6) If you drink a lot of soda from vending machines, don’t carry a lot of extra change with you. If somebody who you live with loves to drink soda, then ask them to hide it so you won’t have to drink any. Purchase less and less soda over time for home use.

7) Prepare for caffeine withdrawal. It is easy to underestimate the addictive power of caffeine. If most of the soda you drink has caffeine, you may experience headaches and other withdrawal symptoms for about a week, especially if you cut your soda consumption dramatically. Likewise, if you depend on both the caffeine and sugar fix that soda pop brings to get you through the day, you’ll probably feel more tired while your body adjusts to not having carbonated “pick-me-ups.

8) Remind yourself what your goal is constantly so you will remember more easily. Write yourself a note that says something along the lines of “Drink water,” and stick this note in a place where you are likely to see it. Avoid negative phrases like “Don’t drink soda.”

9) One very effective way to remember that a 20-ounce bottle of soda is the equivalent of 17 teaspoons of straight sugar is to fill empty bottles with that amount of sugar and keep them in places that you normally drink soda (the fridge, at your desk, etc.).

10) Calculate how much sugar is in a particular bottle or can: to do so look on the nutrition label for how many grams of sugar there are per serving. If you have a scale, weigh out that amount of sugar; you can also remember that there are about 4 grams of sugar per level teaspoon. Repeat for every serving that there is in the container (check the label) and you’ll see how much sugar you’re consuming with each bottle or can you’re really trying to avoid.

Soft-Tissue Injuries: Better, Faster Healing

Which parts of the body can develop soft-tissue injuries?

Soft-tissue injuries, such as strains and sprains, often affect the extremities—the legs or arms. A soft-tissue injury can occur anywhere that ligaments, tendons, muscles, or myofascia are found. Ligaments connect two or more bones and help stabilize the joints. Tendons attach muscles to bones. Ligaments, tendons, and muscles provide a natural brace to protect the bony skeleton from injury. A ligament can be injured, for example, by making a movement that would take a joint outside of its normal range.

How do soft tissues become injured?

Athletes who suffer a traumatic injury will often need soft- tissue-specific rehabilitation to get back full-range of pain- free motion. Many soft-tissue injuries, however, result from repetitive motion.

People who may suffer from such injuries include:

  • Assembly-line workers
  • Golfers and other athletes
  • People who spend long hours at a computer without regular stretch breaks
  • Mothers who hold their babies only on one hip
  • Students who overfill backpacks or who hang heavy backpacks over one shoulder
  • Sedentary people who allow their muscles to atrophy.

 How do the injuries heal?

When the body is injured, it works to repair itself through a three-phase “healing cascade” process of inflammation, proliferation, and maturation. In the inflammatory (“acute”) phase, the body releases chemicals that start the healing process. This process continues through the proliferative phase, during which the body migrates materials it needs to create scar tissue at the site of injury. During the maturation phase of healing, scar tissue forms in the soft-tissue injury site. In this phase, the injury becomes chronic. Scar tissue helps the body form a “patch” at the site of an open wound or internal injury. Scar tissue, however, is much less flexible than normal tissue. It restricts movement, leading to pain when, for example, an athlete with a sprained ankle tries to return to running.

Why is a second healing cascade important?

Most patients with soft-tissue injuries come to a doctor of chiropractic after injuries have become chronic (months post-injury). By that point, the body has completed most if not all of the healing tasks of the original healing cascade. A second healing cascade is needed to restart the healing process, bringing to the site, among other things, oxygen and nutrients.

How is a second healing cascade created?

Although healthy soft tissue is laid out all in the same direction and flexible, the body lays out scar tissue in a haphazard fashion. Scar tissue is fairly rigid. Pain results when movement stresses scar tissue. The doctor of chiropractic presses his instruments into damaged tissue to help release restrictions created by scar tissue and get a chemical healing cascade started. The goal is the normalization of the tissue. Normalization refers to the release of restrictions. Treatment, which includes stretching out muscles, helps patients build flexibility and strength in the area.

What side effects can I expect from soft tissue treatment?

Redness of the skin, followed by bruising, is common. These side effects show that your practitioner has been working to get at troublesome areas and help start the healing process. You may also be asked to apply ice as part of your at-home treatment.
Doctors of chiropractic are trained to effectively address your musculoskeletal complaints. If you have further questions about soft-tissue injuries, your doctor can help.