Cognitive Training Can Alter Biochemistry Of The Brain

This past weekend I spent several sessions with a particular patient that has repeatedly told me how much worse his body feels when he is under high stress. Unfortunately, he also admitted that he feels like he is ALWAYS under high stress, and doesn't really take the time to do anything about managing it. Coming to see me has been his first step in his realization that he needs to start taking care of his health. As is the case for many of us, managing stress has to be a personal decision to not only take the time to create "me time" away from our stressors, but also to consciously begin to recognize our thought patterns that play a key role in the escalation AND diminishment of the negative stress we experience.
This article was published several months ago, but after re-reading it this morning, I have the feeling there are more than a few of you out there that can benefit from reading it, as well!

Cognitive Training Can Alter Biochemistry Of The Brain

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Developing Confidence through Commitment

Beginning a cardio program, or simply a new fitness routine for that matter, is not always a simple get-up-and-go task. For some of you the idea of a change may give you a complete thrill, for others, it makes you shudder. If the latter sounds more like you, remember the following on your way to reaching your ultimate fitness and performance goals.

Start small, aim far- It's an old adage, but it still rings true. Making progress isn't always about how far you move but that you actually move at all! If running a marathon is you ultimate goal but the thought of doing one scares the bejeezus out of you, break it down backwards. Marathon, Half Marathon, 10k, 8k, 5k, Fun run.... you get the point, and start at the smallest interval you can currently accomplish without killing yourself. If one lap around the track is your max, break that down, too. Track athletes break their training into 100's, 200's, 400's etc all the time. There's nothing wrong with doing the the same thing for yourself.

If distance isn't your obstacle but lack of skill is look for local groups or reviews that will show you options for building the skills you you want to work on. For example, if Slick Rock sounds like an awesome ride but going down a bunny hill with two pebbles on it sounds tough, get on sites like http://www.mtbr.com for some ideas of easy trails to get started with. Get over the first hill, and the rest will start to fly by. Local groups like Active.com, GoVavi.com and MeetUp.com are additional great resources for finding training partners and groups to work out with.

Decide on a goal and commit to it- Your ability to make a commitment is the single biggest factor on whether or not you'll accomplish your goals. When it comes to fitness, commit with what usually binds you the most- your finances and/or friends. The more someone invests in a goal, whether through time or money, the more likely they are to follow through. Pick a race, event, or upcoming league you'd like to be a part of and sign up! Once you do, backing out will be much harder, and you'll have the money you just put down motivating your butt off the couch and out the door. Likewise, having someone else along for the ride helps not only with the motivation department, but also for the accountability factor. No one likes a flake. If you don't show up at the gym as planned, there will be more than your mirror to explain to!

Little by little, these simple tips will help you to improve and develop confidence in your skills and ability to complete your goals. Every time you reach one, add a new one and watch your confidence grow even stronger! Taking small steps like these might sound like a "duh factor", but if you're still thinking about running a race and still haven't made a solid commitment to completing it, you're already a step behind.

Inflammation: The Good & The Ugly

Inflammation has definitely been a buzz word for years now in the health and fitness circles. However, everywhere I look, read, and listen, there still seems to be a huge lack of understanding about what exactly inflammation is. Most people seem to think that inflammation is a big, bad, horrible thing. In fact, if we suddenly didn't have some form of inflammatory process in our body, we'd probably all die rather quickly. Why? Because inflammation is the immune systems' way of fighting infection and healing damaged tissues in our bodies. Here's the short of it:

When something gets injured, or a foreign substance enters our body, the system gets turned on and start sending a "cascade of events". In other words, basically a whole bunch of specialized cells and chemicals meant to either fight and destroy those harmful substances, or to repair and replace the cells that have been damaged during the injurious event, start racing around to where they need to go in the body to heal us up and keep us from getting worse. We need this to happen or bacteria would run rampant, and every simple sprain endured on the soccer field would get worse and worse, never getting better until we were all running around with floppy ankles. Not a pretty picture.

So, why does inflammation get such a bad rap? Unfortunately, as the good cells and chemicals rush around our body to heal us up, they also attract other chemicals to the site of injury which can cause cause those well known signs of inflammation that most of us don't really enjoy- redness, swelling, pain, etc. A certain amount of this tells us our system is working, but too much can indicate severe distress, auto-immune issues, nutritional deficiencies, or an inflammatory response that has gone out of control-just a few issues that can occur among a vast amount of other reasons.

If you've been experiencing severe inflammation, Functional Diagnostic Lab work, Dietary and Nutritional Changes, Antioxidants, Activity modifications, stress management, and certain specific temporary anti-inflammatory medications can all provide great ways to not only figure out what's going on, but get your condition under control. For more information specific to your situation, give us a call or talk to your health care provider about what you've been dealing with, and get to the bottom of it.

One last tip: Don't put off getting help until you're feeling and performing at your worst! The longer a condition has taken to develop, the longer it will often take to resolve. Pay attention to what your body is telling you-the sooner you seek help, the sooner you'll be feeling better again.

Antioxidants – Defenders Against Oxidation and Free Radicals

Found this great article explaining Antioxidants. For more information be sure to attend our Body & Mind Series Event #4: Wine Tasting! Celebrating Antioxidants & Sorting through the Hype- For more information on when and where, please visit our website!

Antioxidants – Defenders Against Oxidation and Free Radicals

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Interesting Tidbits on Sprouts

For those of you into raw foods or simply looking for a great way to spice up your usual food routine, I thought I'd share what I thought to be interesting information regarding the health benefits of sprouts. Personally, I've always thought they make a great topping to my favorite salad or sandwich, so when I found the following info from Nataliya Schetchikova, PhD in the April issue of ACA, I was pretty happy about it!

Here' a short summary of some of the benefits found in these tiny powerhouses:
*20grams of broccoli sprouts= amount of nutrition in 1 Kg of Broccoli
*Broccoli sprouts- high in isothiocyanates: chemopreventive agents that inhibit bladder cancer development and currently researched for potenial as bladder cancer treatment
* Buckwheat sprouts- tons of concentrated antioxidant capabilities, studies also have found they hold the ability to help reduce cholesterol and triglycerides; (Contain phenolics, quercetin, rutin, gamma-aminobutaric & citric acids, others)
* Wheat Sprouts- high quality source of phosphates and enzymes, potent antioxidant, may inhibit development of colon cancer. Powdered version has been shown in numerous studies to significantly prevents or delays senile cataracts in animal studies.

If I wasn't so unlucky with growing indoor plants lately, I'd probably try growing a batch on my own windowsill at home. I'll just have to leave that to those of you with the indoor green thumbs. In the meantime, if you'd like to learn more about sprouts take a look at the following websites:

http://www.sproutpeople.com OR http://www.isga-sprouts.org

For the full article see ACA News/April 2009 "Supplements in a Plant:Sprouts and Their Health Effects" by Nataliya Schetchikova, PhD

Hooray for the Crazies!

Every year around this time of March, San Diego traffic goes crazy. Not that it isn't a little nutzo already, but stir in a few thousand half crazy people running around the city, and it really is possible to get a little worse. If you hadn't guessed what I'm talking about, its the San Diego Rock and Roll Marathon.

So how crazy is doing a marathon after all? Well, you'll just have to talk to one of the many whom have actually completed one or more of them. However, you're likely to hear one of two stories: Either they fell in love with the runners high, the zen of the marathon energy, and the self realization found along the way and in training mile after mile, OR you'll hear them say they absolutely hated it and will never do it again because they totally messed up their body. I can't really say that I fall in either direction, since I've become more of a trail runner over the years. Jumping from rock to rock like a mountain goat is just way more fun and appealing to me than running a flat piece of asphalt for what seems like forever. However, I can't completely deny that I'd like to one day be able to say I did at least one. You know, just for giggles...What can I say? Crazy is as crazy does.

So for those of you contemplating the idea of doing a marathon or half marathon in the near future, here is my sports medicine advice. PLEASE do yourself a favor and TRAIN for the thing! After working these events on more than one occasion, the most common complaint I hear people make is "I wish I would've trained better." Doing so is the #1 best way to avoid injury. When your body has trained long enough, and trained properly, it actually can handle running a marathon. Though it might not be without pain or ailment of some sort, you'll be able to handle the exertion and inflammation that follows. Check back to this blog in the months ahead for some additional hints on how to take care of the bumps along the way.

For those of you in the San Diego area that would like a group to get in race shape with, check out the following links: www.inmotionfit.com, www.teamintraining.org/sd, www.wcroadrunners.com, www.sdtc.com . And if you do end up needing a little bit of TLC and bodywork along the way, see your local Sports Chiropractor or visit us at www.ActionSportsChiropractic.com

For those of you running this weekend, Congratulations for making it, enjoy the journey, and treat yourself with a soak in the ocean when you cross that sweet finish line. You'll deserve it!

The Spot Training Fat Reduction Myth

How many times have you or a friend said "I don't need to work on everything, I just need to work on this!" (All while pointing to the flabby arms, the butt, the abs, or lack there-of), or better yet, heard an infomercial talk about never needing to workout again? Hopefully if you're reading this, you know enough to laugh at those kinds of statements.

Unfortunately there is no such thing as spot reduction when it comes to losing fat! You can do as many crunches and abdominal exercises as you want, but unless you lower your overall body fat, those six-pack abs you're going for will still be in hiding. Why? Your body fat content is a direct correlation to your overall fitness level. Hence, the better your overall and cardiovascular fitness, the lower your body fat composition. Yes, you can spot-train for strength, but here's why the myth goes haywire: The strength training of one muscle has little to do with the consumption of fat and glucose needed for the energy use of your entire body if the other muscles aren't being used. Spot training a single area and wondering why you're not getting results is kind of like the couch potato kid that plays Super Mario Soccer and wonders why he has no skills when he goes to play in the real game. Sorry to disappoint, but it's just not the same.

Lose the idea of spot reduction and fad diets, and start to lower your body fat with overall cardiovascular and strength training and a healthy, proportional diet that becomes a lifestyle habit. You'll soon be seeing the lean muscle you're after in your entire body, and best of all, it will last!

Setting up for Sunshine

If you're like the rest of us, the idea of the upcoming summer months can have a wide mix of thoughts. The chance to lay at the beach, even more outdoor activities, and oh yeah- that ever looming lobster bake known as a sunburn to our own skin. You've probably heard plenty of tips about sunblock before, but here are a few quick points to review in order to keep your skin healthy for the long run.

The Number System: We all want to get that "healthy glow", but try to remember the key word "healthy". Pick at least a SPF of 30. There isn't a huge difference between a 30 and 50, but if you burn easy, plan on being outside for extended amount of time, or have fair complexion, opt for the higher protection.
And by the way, if you're one of those that thinks "getting a good base burn will help you get darker faster", guess what? It's not true! You'll just end up looking like the latest tourist that forgot to bring along the sunscreen. Be nice to your skin. Don't be that person.

PABA What? Short for para-amino benzoic acid, most sunscreens are now made free of this compound. Since it can be irritating to the skin, it is mainly something to steer clear of if you have sensitive skin.

Hello Sunshine! The suns rays are typically the strongest between the hours of 10am-4pm, not just the high noon hour. Make sure you reapply even if it says "waterproof" or "sweatproof" every few hours. Oh, and make sure you get ALL of your back. Go ahead, ask for help with the back if you don't want to end up with streaks and hand prints all over like this guy. (Admit it, we've all been there at least once.)

Turn a Blind Eye: Just because you pay attention to your skin doesnt mean that you should forget about the rest of your body. Your scalp, ears and eyes can damage just as much as your arms, so make sure to always bring along a pair of sunglasses and a hat that actually shades your eyes and, preferably, your neck.

One more note: Just because you have naturally dark skin or happen to be related to Harry the Ape does NOT mean you can't get burned or get sun damage. The above tips apply to you, too!

Multiple Benefits of Vitamin D:

Whether or not you're a proponent of taking vitamins, you can't ignore the fact that multiple research studies are coming up with more and more reasons to support taking Vitamin D. With the right supporting cofactors (vitamins and minerals that allow the conversion and absorption of Vitamin D to be active in the body), important support of the immune system can take place. Taken alone, or in the presence of a deficiency of other cofactors such as Magnesium, which helps modulate chemical events during inflammation, the body can develop a peripheral resistance to vitamin D. Additional factors such as lack of sunlight, lack of oily fish, GI disorders and high stress and Cortisol elevation can also interfere with the abosorbtion and utilization of vitamin D.

Current guidlines for vitamin D intake are based on necessary levels to maintain bone health, but significantly higher levels have been found t ben safe and needed for other physiological functions. Aside from the well known benefits of bone and growth, here's an overview of a few areas of research for which recently published studies have indicated benefits:
-Vitamin D appears to aid in regulation of T-cells and balance TH-1/TH-2 cells, help against autoimmune mediated thyroid dysfunction, and autoimmune induced diabetes.
-Low vitamin D intake seems to be linked to a demonstration of chronic and diffuse musculoskeletal pain, a highter risk of insulin resistance and metabolic syndrome, and higher risk of development of neurodegenerative disorders such as MS.
-MS patients undergoing high level Vitamin D therapies have demonstrated decreased relapse rates, in one study as much as 4x less likely to develop a full relapse of symptoms as compared to non-vitamin D therapy patients.

If you would like to learn more about Vitamin D Therapy or Apex Ultra-D Complex (the liquid vitamin formula I take myself) please contact me at http://www.ActionSportsChiropractic.com

Keeping track to stay on track

Have you ever noticed how much more efficient you can be when you write a to-do list or work out plan that you actually stick to? Likewise, you can become even more efficient and accountable to yourself when you keep track of your daily nutrition and fitness accomplishments.

It can be fairly easy to write a list of goals that you hope to attain, but just as easy to keep shifting them to the next day if you have an "ooops". Actually taking inventory of how you are doing with them, both your weaknesses and strengths, can really help you to take huge strides in achieving what you're working toward. There is a reason that many big name businesses, self help books, diet programs and fitness plans alike all tell you to keep a journal: It works.

Combining your long term goals, daily to-do list, nutrition and fitness accomplishments AND tips to help you reach them all in one source can provide huge assistance and motivation. If your goal is to develop or keep track of better nutrition habits, OR manage your weight and want to know where to look for one? Here is great journal I utilize both for myself and my clients: Click Here.

March Madness with Action Sports Chiropractic & Wellness

For all those interested, the March ASC Health & Fitness Newsletter has been sent! This issue includes Seasonal Tips for Improving your sleep, Exercise Tips, and information about Functional Diagnostic Medicine, also known as Functional Metabolic Testing, currently offered at Action Sports Chiropractic & Wellness not only here in San Diego, but to our long-distance clients.

If you would like to recieve our monthy newsletter, or want to learn more about any of the topics above, please visit our website at http://www.ActionSportsChiropractic.com or call 858-481-0303 to make an appointment and begin improving your health and performance today!

Study says "Big butts might be good for your health"

Here's a tid bit of interesting research I just came across. I'm not sure how valid the study was, but its interesting all the same. Check out this article from FoxNews.com: http://www.foxnews.com/story/0,2933,477434,00.html Just dont start using it as an excuse to let it all go back there. The key here is "healthy". Therefore, if when you run you feel like something is following you, or jiggling in places other than your chest, you might just want to keep running.

NEW Body & Mind Series Lecture!

Body & Mind Series #3: March 3, 2009 6:30pm
Weight Loss and Management:
The facts your gym class probably never told you about but should have.

If you have ever been on a diet, an exercise program, or anything else to try to lose or manage your weight, you need to attend this event! We will be reviewing some of the most common road blocks to weight loss that you probably never even thought about, AND providing you with helpful tips and ways to help you get past them! NO we are not planning to put you to sleep, talk about portion control, or some of the other points commonly made in books and other topic lectures. What are we going over? You'll just have to come to find out!

Please email us at DrKatrina@ActionSportsChiropractic.com to receive our Evite with complete details about this Informational and Networking night! See you soon!

Multivitamins: Necessary or Evil?

The topic of multivitamins and whether or not it is important to take one is one of the most frequently asked question in my office. Unfortunately, there isn't always one direct answer to that question. The answer is very dependent upon an individuals dietary choices, health, additional medications, energy expenditure, and lack-there-of in each of the above categories.

Although it is a fantastic concept that "if we eat properly, we should have enough nutrition and not require additional vitamin supplements", it often ends up just that: a concept. In today's world of food processing and shipping, many foods are either A.) not left to ripen naturally long enough to develop their full potential of vitamin and mineral content, and/or B.) they have been stripped of much of their original contents in the packing and processing plants. Needed quantities of B Vitamins, Vitamin E, Chromium, Iron, Zinc, Selenium, Calcium, Magnesium, and Essential Fatty Acids are just a sampling of some of the common nutrients lost in the procedures mentioned above.

In addition, with the active lifestyle of many professionals and athletes, the so-called "average recommendations" can change along with changing metabolism and stress levels which are affected by fluctuating hormones and enzymes in the body. In overweight individuals, the metabolism of glucose and other nutrients can have an even greater degree of fluctuation and handling/absorption deficiencies. Likewise, medications can affect the completion of digestion processes with the foods we eat. Overall, ensuring complete nutrition is more of a case of "You are what you absorb" rather than simply "You are what you eat".

My recommendation for anyone over the age of 15, and even for many children, is to at the very least get yourself in the habit of taking a good clinically researched multivitamin such as the Nutrilite Basic Daily Vitamin or the DoubleX MultiVitamin/MultiMineral for those under high stress or high physical activity demands. I would recommend getting the kinds in the Women's or Men's Packs for ease of use, but a single multi is a great, cost effective baseline and starting point. Last, and most importantly, if you have any health conditions, talk with your health care provider about additional recommendations to meet your specific needs, or about getting a basic blood panel to help point out any deficiencies that may be an underlying cause of your stress or health conditions.

For a Smile

Just a little something to start your week out healthy and smiling.

http://www.mnwelldir.org/docs/misc/25_ways_to_improve_your_health.htm

Xray Vrs. MRI: What is best?

For anyone not involved in the health care field, it can be very easy to become confused or even completely clueless to know the difference between getting an XRay or MRI. The only thing that most people seem to know is that an MRI usually costs more. With the way many insurance companies work, forcing their clients to get an XRay before allowing them to get and MRI, many individuals are led to believe the common misconception that they both are used to view the same thing. WRONG. XRay Imaging and MRI are two different processes used to visualize different structures, with very different details. In short here's what they SHOULD be used for:

X-Rays: Primarily used to view changes or abnormalities of bones. (Fractures, arthritis, tumors, dislocations, scoliosis, etc.) They can also be used to see some abnormalities in the lungs, heart, or areas where calcification might be take place such as the gall bladder or kidney. XRay do NOT visualize the Spinal Discs, only the spaces where the disc should be. Depending on the view, an X-Ray may be helpful to a practitioner in ruling out certain bony conditions, and give them clues as to weather or not a patients condition warrants further imaging of the soft tissues surrounding an area.

MRI: Used to view soft tissue structures such as the Spinal Disc, Meniscus, Ligaments and Tendons and muscle. Depending on the pathology suspected, a radiologist may inject certain fluids into an area to improve the contrast between structures that are being viewed.

There are several other methods used to visualize bony changes and soft tissue changes such as CT Scans and Bone Scans, but these are the most common. If a practitioner suggests sending you for Xraya or an MRI, make sure that you always ask them to explain why. I feel that it is an unfortunate state of many clinics (chiropractic, orthopedic, whatever) that Xrays are overused, often unneccessary, and often a misuse of healthcare dollars. If I suspect that a patient has a disc or soft tissue related problem such as a shoulder labrum or meniscal tear, and don't suspect damage to the bone, I'll often refer them out for an MRI. Why? This will be able to show me disruptions of both the soft tissue and bone, and eliminates the time and cost of getting an xray which probably wont show me anything anyhow. A patients history, orthopedic tests and physical examination can provide a great amount of information as to what a patients problem is, but with out the eyes of Superman, it is my opinion that an MRI is many times, (not all), the better way to go.

Road Blocks to Weight Loss

Every day I end up hearing at least one person around me mention that they would like to lose weight, but don't seem to be able to. Take a look at the top three often forgotten aspects of health that are known blockades to weight loss. If you think any of them may apply to you, see your health care professional for more details.

1. You're Taking Birth Control. Even if you're taking bio-identicals, excess levels of hormones are being unnaturally pumped into your system. These hormones are not easily filtered from your system, mess with your metabolim, and make it much, much more difficult to lose weight.
2. You Have Thyroid Problems. The thyroid gland plays a crucial role in the metobolic rate and regulation of weight. If the it isnt producing enough thyroid hormone, (Hypothyroidism) patients gain weight, so much so that unexplained weight loss is one of the key symptoms of hypothyroidism.
3. You're So Stressed out Your Adrenal Glands are Shot. The adrenal glands are one of the key regulators of homeostasis, or our bodies ability to deal with stress. If you're under constant, chronic stress, not only will it take a toll by creating muscle pain, you'll also start to feel the effects as increased fatigue, weight gain, and an inability to shed pounds.

A simple blood chemistry test complete with a general thyroid panel should be able to tell you if any of the above hormonal levels are irregular. Keep in mind that you dont always have to be "off the charts" to still have chemical or hormonal imbalances. Check out the examples at http://www.DirectLabs.com as a great place to get started, or contct your health care provider today.

Conquering fear on the road to health

"I believe that anyone can conquer fear by doing the things he fears to do, provided he keeps doing them until he gets a record of successful experiences behind him." -Eleanor Roosevelt

This is one of those thoughts that can be applied to most any aspect of life that requires our attention- business, personal relationships, health, education, etc. I ask you to consider that statement in terms of your health: Have you been experiencing some sort of pain or chronic injury? Have you been battling weight problems or chronic stress? If so, what have you done about it? When we take the time to truly be honest with ourselves about our health, most of us end up coming to the conclusion that we really haven't done all that we can. Whether its because we are afraid to find out that something serious might be wrong or we just don't want to deal with going to the gym or the uncomfortable process of a real exercise and diet program, there is usually some underlying fear or avoidance factor keeping us from taking that road to improvement.
Unfortunately, sometimes there are no easy paths. Fortunately though, many times the road that starts out difficult does get easier! Sometimes, it even becomes enjoyable, and the rewards are great. So do yourself a favor and start to conquer your health concerns today. Find a friend or health care practitioner that will help you past your fears not just once, but every time you need their support. Keep track of your progress, your mistakes, and what seems to work for you. Eventually, you will find success!

At some point either before or after the start of January, most of us at least contemplate making a list of New Year's Resolutions. Sometimes making a change can be intimidating, but with the right tips, and a little support, just about anything is possible!

* What are you REALLY waiting for? When it comes to making changes, no time is ever "perfect". Nothing comes easily, nor does it come completely by chance. So stop making excuses! Change means making choices, and standing by them even through the consequences and hard time. Stick it out through the rainy season and maybe not over night, maybe not next week or even month, but eventually, you'll be certain to find not just a rainbow, but your rainbow.

* The key to actually achieving resolution goals is to keep them realistic and attainable- after all, no one said that you can create another goal once we've achieved it! Have you always wanted to run a marathon but never really gone running more than a mile? Have you dreamed about being a size 6 but are currently a size 14? Make those your long term goals, but in in the meantime, set short term goals such as "I will be able to run 1 mile without stopping by the end of this month, and 3 miles by the end of next month." Start simple. They aren't "baby steps". Consider them short-ter steps and they'll always keep moving you forward.

* Never base your goals on someone else's achievements. If someone you know has done something great that you really admire, use it as a motivator. However, don't use it as a way to judge or rate your own accomplishments. Remember, we all have different physiology, different genetics, education, opportunities, etc. Forget about what they have, and focus on what is ready and waiting to be reached for YOU.

* Delete the words "I can't help it," "It's not my fault," and "It's too late", from your vocabulary. Of course some situations come into our lives that are out of our control, but there are always aspects that ARE ours to direct. By taking responsibility for where we are in our life, health, finances, or whatever our situation, we are able to better focus on where we are going, and better yet, where we want to take ourselves.

* If you fall off the boat, get back on! Not all goals are accomplished the first time around. If you start to slide back, take inventory of what pulled you off course, and make the effort to avoid it the next time.

* Share your goals and keep track of your progress. Those who take part in journal writing, group activities, and spending "quality time" with friends and family sharing about their experiences and goals often have a higher rate of success for both sticking with their plans and accomplishing the goals themselves.

* If You're Trying to Lose Weight: Movie stars and models don't know everything about dieting. They get paid to lose weight, and usually have a personal trainer kicking their butt to make sure they do. Instead, get advise from a certified professional in each of the following areas: Nutrition- general eating habits AND supplements, Exercise- cardio AND weight training.
- Also, remember that its OK to enjoy your favorite foods such as chocolate and a triple latte every now and then WITH DISCRETION. This doesn't mean nibbling all day, nor does it mean bingeing! If you have to start at once a day, cut yourself back to once a week "celebrations" to rewarded your weekly accomplishments and keep cravings at bay.

* If You're Trying to Quit Smoking: Tell your friends that currently smoke that you plan on quitting. If their really your friends, they'll respect your decision and will be less likely to smoke around you or offer you a highly tempting cigarette which could pull you off your road to success.
- Ladies! Studies have shown that women who quit smoking during the second half of their menstrual cycle had a higher rate of success than those who tried to quit during the week or two before their cycle when hormonal changes and PMS make cravings more acute.

* If You Want to Change Your Outlook on Life: There are hundreds of organizations available to join both online and in person to offer advise and support. Consider asking your local chamber of commerce, church community, www.Meetup.com, or even Google about local community groups, life coaches, physicians, psychologists, and advisors to help you on your road to change.

Make this the year where YOU come first!To learn more about how chiropractic care, Active Release, personal training and nutritional improvements can help improve your pain, stress, and immune levels, contact us today!