drhoch's blog

Holiday Eating Survival GuidePOSTED NOVEMBER 22, 2019

Research studies show that most adults gain some weight over the holidays. But don’t despair — this year can be different! Here are some great ways to enjoy the holidays without adding pounds.

Get moving

Check with your doctor first, of course. But one of the most effective ways to maintain or lose body weight is to engage in regular, sustained aerobic activity. To burn off those extra calories, kick up your exercise. If you don’t exercise at all currently, start with short 10 minute walks.  If exercise for 30 minutes three times per week, commit to doing this every day.  If you are already at 30 minutes per day, bump it up to 45 minutes. Keep in mind the exercise can be done in shorter bursts throughout your day.

Cheat a little

Allow yourself one small serving of a cookie or piece of candy every other day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories with exercise.  Or, you can plan a cheat meal, just don’t overeat and do not allow your 1 cheat meal to become a cheat weekend.

Control the risk for temptation

Controlling even the slightest chance of coming in contact with “tempting” foods is one way to effectively reduce your calorie intake. While you won’t be able to control all situations, focus on the many you can. For example, do you keep candy or cookies at your desk or work-space? Are your holiday goodies stored in well-trafficked spots like the dining room or pantry? Make a mental note to keep goodies in places that are less accessible. If you bake, keep a small amount for you and your family, then give the rest away. And if you get food as a gift, either re-gift it, donate it or share it with others.

Eat your veggies and fruits

Eating five or more servings of vegetables and 2 servings of fruit each day is a great way to help fill your stomach without exceeding your calorie count. Compared gram for gram with other snack foods (like chips, crackers and cookies), fruits and vegetables contain fewer calories and tons more nutrients. What’s more, the fiber in fruits and vegetables will fill you up faster than traditional snack foods.

Never go to a party hungry

Before you go to a holiday party, drink a full glass or two of water and eat a healthy snack such as a serving of your favorite fruit or a handful of raw nuts. When you arrive at the party, do not rush mindlessly to the food table to fill up on snacks.  Instead, assess your hunger.  Once you feel hungry, take a look at all the food that’s available. Becoming aware of all the options will help you make more mindful choices.

Be in charge of your party choices

Make heart-healthy choices at parties. Bring a healthy appetizer (raw veggies or homemade whole-wheat pita chips with Greek yogurt or hummus dip, corn chips & guacamole or edamame) or dessert (such as berries and whipped cream) so you know there will at least be one healthy choice. Use smaller plates to reduce the amount of food you eat. Avoid the sweet tables drinking too many calories.

Say no politely

Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely.

Focus on the socializing, not the food

Don’t stand around the food table at a party. Get out and mingle. Conversation is calorie-free! Standing is still better than sitting (burns more calories). Help clean up to burn even more calories.

Employ some of these holiday tips and have a happy and healthy holiday season!

Acupuncture and Chiropractic are very compatible and I feel now as I did when I first went into practice in 1993 that bringing these two fantastic therapies together can offer tremendous advantages to my patients.

Most licensed Acupuncturists and Chiropractors share a similar philosophy, one that incorporates the ability the body to heal itself as long as obstacles to healing are removed.  From the acupuncturists’ perspective this means adjusting the energy flow through the body’s invisible meridians to assist healing.  Chiropractic philosophy sounds nearly identical except that we propose that spinal subluxations are what interfere with the energy flow to and from the brain.

In my practice, acupuncture and chiropractic techniques are already going hand in hand to improve patient outcomes. Musculoskeletal pain is perhaps the most common reason patients use acupuncture and chiropractic care. From a structural standpoint, chiropractic can help to put them back in alignment.  Then I can follow up with acupuncture, which can control inflammation.  Together, the muscles around the spine stay relaxed, giving a better net effect than chiropractic treatment alone.

Read more here >>> https://fortmyerschirostudio.com/2017/07/24/acupuncture-and-chiropractic-a-good-marriage/

When it comes to pain, often the intensity or severity of the pain is not a good indicator of how bad the problem actually is.  Think about it, papercuts can hurt pretty bad, but in the grand scheme of things, those cuts are insignificant.  When people hurt they are looking desperately for the cause and solution of their pain. The problem is sometimes the answer is so simple that it is overlooked, and sometimes the “cure” is worse than the “disease”.

Here are the top 5 things NOT to do when you have back pain.

    1. Don’t prescribe opioid analgesics as first-line therapy to treat chronic noncancer pain.

    2. Don’t prescribe opioid analgesics as long-term therapy to treat chronic noncancer pain until the risks are considered and discussed with the patient.

    3. Avoid imaging tests, such as MRI, computed tomography, or radiography, for acute low back pain without specific indications.

    4. Don’t use intravenous sedation, such as propofol, midazolam, or ultra-short-acting opioid infusions for diagnostic and therapeutic nerve blocks, or joint injections, as a default practice.

    5. Avoid irreversible interventions for noncancer pain, such as peripheral chemical neurolytic blocks or peripheral radiofrequency ablation.


    Read more here >> https://fortmyerschirostudio.com/2019/09/27/top-5-things-not-to-do-when-you-have-pain/
    Have you ever considered seeing a chiropractor?

    There are tons of reasons why a person would answer “yes.” From overall general health to specific aches and pains, to an injury, millions of folks turn to chiropractors for pain relief, increased movement and strength, and overall healing.

    For some individuals, the price tag seems to hinder their decision to seek chiropractic treatment. Lack of insurance coverage, or a recommended ongoing treatment regimen (because it usually takes more than one treatment) are two of the most common reasons patients deem it too expensive.  But, when looking at the big picture, patients see and understand the cost of NOT pursuing the care of a chiropractor, and these costs end up being more than simply dollars.

    Choosing to see a chiropractor to promote and sustain good health is a forward-thinking idea that is increasingly attractive to those striving to stay younger, longer. Chiropractic care promotes healing through the body as a whole. Spinal adjustments and joint manipulations help increase mobility and maximize the entire body’s performance. In addition, they offer a wide variety of health benefits, from decreasing blood pressure to lowering the chance of headaches. Avoiding these health issues potentially save tens of thousands of dollars in future doctor bills!

    Read more here >> https://fortmyerschirostudio.com/2019/02/01/the-cost-effectiveness-of-chiropractic-care/?fbclid=IwAR3ASxBor3TtRt0CnCIk91127okVAuwWb2tvl5LrxWAPEfVpUWJ6G7jt1Sg



    The new guidelines on high blood pressure released by the American Health Association, in collaboration with American Heart College of Cardiology and 9 other recognized health professional organizations, are alarming!! According to these guidelines, over tens of millions more US citizens now have high blood pressure. In other words, almost 46 percent Americans have high Blood Pressure and you could be one of them.


    The figures that were once considered to be in the normal range for blood pressure are not any more. That’s right; according to the newly published parameters, the threshold for high blood pressure or hypertension is now 130/80 which was traditionally defined as 140/90. So, if you have 120/80 blood pressure or above that will be considered elevated or ‘prehypertension’ while 130/80 and 140/90 is now defined as Stage 1 hypertension. And anything above that falls under the Stage 2 hypertension category.  Doesn’t this seem a bit suspicious to you?


    My question is not that whether 46% of the people in the US are now at risk to prehypertension, my questions is, “how far will these organizations &Big Pharma go to manipulate the minds of the people, in order to make more money?” Do they even value human lives? The ugly truth is – it doesn’t look like it.

    If you just found yourself in the prehypertension category, when all these years you’ve been suffering from generalized weakness and cramping because your blood pressure sometimes dropped below 120/80, then relax. Let me unravel the truth. The fact is that the new guidelines for high levels of blood pressure or hypertension are heavily influenced by drug companies—Big Pharma.  These drug manufacturers have a sophisticated marketing campaigns to not only scare you into believing you need the next drug for sale, but they are infiltrating medical schools and the understaffed hospitals.  They “teach” sound bites of information and pass it off as independent peer reviewed research.

    There are nearly 100 different types of drugs available in the market used for treating high blood pressure. The report published — if read in detail — focuses remarkably on drugs and several times recommends the use of multiple medicines in combination to treat this “condition”. Lifestyle changes, alternative treatments and prevention techniques are barely addressed. Isn’t this peculiar?

    Read more >> https://fortmyerschirostudio.com/2017/12/19/are-you-at-risk-to-high-blood-pressure-now/

    Traveling can be rough on the body. Whether you are traveling alone, on business or are on your way to a sunny resort with your family or friends, long hours in a car or an airplane can leave you stressed, tired, stiff and sore.

    Treat travel as an athletic event. No matter how comfortable your car or plane seat is, sitting for long periods of time can wreak havoc on your body, placing strains on your muscles, restricting blood flow, and making you feel stiff once you stand up. “Warm up” before settling into a car or plane, and “cool down” once you reach your destination. Do some upper- and lower-body stretches or take a brisk walk to stretch your hamstring and calf muscles.

    See more tips here >> https://fortmyerschirostudio.com/2019/06/19/prevent-aches-and-strains-while-traveling/

    I was speaking recently with patient who has been prescribed statins for the past 20 years because of the high cholesterol that runs in her family. I asked her if the medication did what it was prescribed to do…”did it lower your cholesterol”?  Her answer was a firm and resounding “NO”. Let me pause and just say WOW!  In the age of Evidence Based Medicine, this is a prime example of what is NOT evidence based.

    Using a statin drug to stamp out cholesterol is the equivalent of blaming and shooting the firemen that arrive to put out a fire. Elevated glucose and/or insulin levels, for instance, damage arterial walls and lead to an increased need for cholesterol to repair them. The majority (80%) of what actually clogs arteries is not composted of cholesterol or saturated fat but of oxidized/rancid unsaturated fat. Cholesterol is no more a cause of heart disease than gray hair is the cause of old age.

    Furthermore, lowering your Cholesterol doesn’t guarantee you that you won’t have a heart attack or stroke.  Did you know that just as many people with normal or even low cholesterol levels have heart attacks and strokes as those with high cholesterol levels?

    Read more > https://fortmyerschirostudio.com/2016/03/10/as-for-me-i-like-duct-tape/

    When you suffer from joint or muscle pain, it is important to work on maintaining as much flexibility as possible. The more flexible you are, the less likely you will be to further injure yourself. One of the best ways to improve your flexibility is by stretching before you are active.

    However, you need to warm up your muscles before you stretch. If you stretch first, you can actually injure yourself by pushing your joints too far. Spend a few minutes doing some light activity before you stretch. This can be as simple as a brisk walk or some basic calisthenics.

    If you have been seeing a chiropractor, he or she may be able to recommend some stretches for you. Otherwise, you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic. 

     

    Read more: http://www.fortmyerschirostudio.com/2017/07/12/what-chiropractic-patients-should-know-about-stretching/

    A small muscle located deep in the buttocks, the piriformis muscle performs the essential function of rotating the leg outwards. Piriformis Syndrome is a painful condition that occurs when the piriformis muscle is tight and intrudes upon the sciatic nerve in the buttocks. Causing pain and tenderness and sometimes numbness in the buttocks, piriformis syndrome pain may also radiate down the sufferer’s leg, and in some cases, even into the calf. Read More: http://www.fortmyerschirostudio.com/2017/09/22/small-muscle-causes-big-pain-relieve-piriformis-syndrome-with-chiropractic-care/

    The bacteria in your gut can be one of your strongest allies in getting healthy…or it can be one of your worst enemies. Most people don’t realize it, but what they eat and how they live are changing the makeup of their gut bacteria.

    Exciting new studies are coming out every day exploring the connection between gut bacteria and practically every other aspect of human health. The conclusion is clear: if you can change your gut, you can change your life.

    But how do you know when something’s wrong with your gut bacteria in the first place? And more importantly, what can you do about it? Keep reading to find out. http://www.fortmyerschirostudio.com/2017/10/30/7-signs-your-gut-bacteria-are-effecting-your-health/

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