December 2009   

Linea Chiropractic Center Newsletter

"Live Life in Wellness"  

Welcome to the monthly Linea Chiropractic Newsletter! Here we

will be featuring news articles, healthy recipes, exercise tips, inspirational quotes, as well as links to some of our favorite local businesses.  Feel free to send your suggestions or questions to Drlotufo@lineachiropractic.com 

Hope you enjoy!

Stress Management
 
As a Doctor of Chiropractic I treat patients with a number of different musculoskeletal complaints.  Throughout the years I have had the opportunity to observe how the body responds to the seasonal changes specifically to stress and anxiety.
Today, the stresses of careers, deadlines, conflicts, and the demands on our time and money, take a huge toll on our health.  Stress is not only a mental, but also a physical state.  Our posture reflects our moods and how we feel about certain situations.
Some people tend to carry stress in their shoulders, low back, jaw, or neck; others in their stomach, bowel, liver, or skin.  For some it is an upset stomach.  For others, recurring headaches, back pain or muscle stiffness.  Still others respond with nervous twitches, allergic reactions, or sensitivity to chemicals. 
Just as a chain tends to break at its weakest link, we seem to exhibit stress and strain in the weakest areas of our bodies.  Whatever way stress presents itself it can get you sick!
In my office I have treated many stress related conditions where treating only the physical aspect wasn't enough.  In those cases a holistic approach becomes fundamental.  It may not be possible to completely remove the stress from a busy life, but what we can do is to change our bodies' ability to handle stress. Patient education on the effect of stress on physical conditions and stress management tools can definitely reduce it.  I have now been performing NET (neuroemotional technique) which helps heal the physiological aspect of emotional strain. Ask her personally on your next appointment.  She will be delighted to talk to you about it.  
 
Breathe!

Even though breathing in a healthy person is a natural effortless phenomenon, it is not always true for anxious or stressed people.   Taking deep breaths or even learning how to properly breath can be essential.  When under stress we tend to take shallow breaths and use accessory muscles of breathing that wouldn't be required otherwise.  Accessory muscles of breathing are demanded in forceful breathing ("fight or flight" response, strenuous exercising, or Chronic Obstructive Pulmonary Disease, COPD).  The excessive use of those muscles can generate chronic muscle tension and upper body dysfunction, which will lead to chest, shoulder, and upper back pain and tightness. An environment of hypoxia (low oxygenation) contributes to the formation of muscles spasms.
Breathing should start in the diaphragm (belly breathing) without raising the rib cage and chest as much.  Try it! Put one hand on your belly and one on your chest and now take a deep breath.  The hand on your chest should rise minimally.  The other hand on your belly should raise more when you take a breath.  That can be used as an exercise to help manage stress. Rest on you back and repeat that exercise slowly a few times.  You can train yourself and change your pattern of breathing.  It may not happen overnight, but it's worth trying, and keep it up!
 
Ways to Chase Away Stress
* To help relax, take deep breaths, pray or meditate.  Relaxation lowers blood pressure, respiration releases muscle tension.
* Keeping a sense of humor during difficult situations is an effective mechanism for stress management.  Laughter releases hormones that enhance the immune system and relaxes the body.  It prevents disease!
* Try to find exciting, challenging, and satisfying forms of exercise that are convenient.  For example, brisk walking, swimming, yoga, surfing, and dancing are all great ideas.
* Leave work on time and try not to bring work home.  Keeping a separation between your professional and personal life is essential to managing stress.
* Lower demands you put on yourself.  Make realistic goals to succeed.
* Take care of taxing tasks in the morning to get them out of the way.
* Look at large projects as a series of steps to complete one by one.
*Maintain a healthy balanced diet. Fresh fruits and vegetables are rich in enzymes that help breakdown inflammation in the body.

*Lots of water is definitely a must! Minimum of 8 glasses a day. (water intake = body weight/2 (in ounces))
* And last but not lease, keep your spine in check!  Ensure the health of your spine and optimal nerve flow to your entire body.  It reduces stress and prevents injuries and disease. 

Healthy Fall Recipe

Warm Winter Salad 

Ingredients

8 ounces boneless, skinless chicken breast, trimmed of fat
1 tablespoon extra-virgin olive oil
1 pear, sliced
1 small shallot, minced
3 tablespoon sherry vinegar
2 teaspoons Dijon mustard
1 small head radicchio, thinly sliced
1 small fennel bulb, cored and thinly sliced
1 large carrot, cut into matchsticks
1 tablespoon chopped walnuts, toasted (see Tip)
1/8 teaspoon salt, or to taste
1/8 teaspoon freshly ground pepper, or to taste
6 large butter lettuce leaves
1/4 cup crumbled Gorgonzola, or goat cheese

Directions

Step 1
Poach chicken (see Tip). Use 2 forks to shred into bite-size pieces.

Step 2
Heat oil in a large nonstick skillet over medium-high heat. Add pears and cook, stirring occasionally, until they start to brown, about 2 minutes. Transfer to a small bowl.

Step 3
Whisk shallot, vinegar and mustard in a small bowl; add to the pan and cook, stirring constantly, for 30 seconds. Add the cooked chicken, radicchio, fennel, carrot and walnuts. Cook, stirring occasionally, until just wilted, about 3 minutes. Return the pears to the pan. Season with salt and pepper.

Step 4
Divide lettuce leaves between 2 plates. Top with the warm chicken salad and sprinkle with cheese.

Tips

To toast chopped walnuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
To poach chicken, place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes


http://www.kashi.com/recipes/138

Exercise Tips

Spine Extension and Superman

The goal of this exercise is to stretch and relax the interior muscles of the chest while extending the upper and lower back.

Step 1)  SPINE EXTENSION

Lie back on the exercise ball; relax your back making sure that your neck is supported by the ball. To initiate the exercise sit on the floor with your back against the ball and start walking back rolling your body over the ball.  Always have your body in contact with the ball. 

Step 2)   Open your arms to the sides letting your pectoral muscles relax and stretch.  Open you finger wide and take deep breaths from your diaphragm.  This is a safe exercise therefore you can stay in the position for a while. Recommended up to five minutes. You can initiate the exercise with the ball in between your shoulder blades when safe and comfortable you can slowly roll back more to your middle back and eventually your lower back within your comfort zone. Remember always supporting the neck.

The goal of this exercise is to strengthen the muscles in between your shoulder blades and lower back. 

Step 1)  SUPERMAN

Start the exercise with both feet against the wall and resting your body against the ball (hug the ball).  This is the relaxation position that will follow the contraction position, which is the actual exercise.

Step 2)  After taking a deep breath, push yourself up while your releasing the breath.  Shoulders back palms facing down bring your shoulder blades together, chest up, head aligned with the rest of the body. Hold the position for five to ten seconds and return to the original relaxation position, or hugging the ball.  Balance yourself on the ball by using the strength of your core, shoulder blades, and legs.

QUOTES   

To find what you seek in the road of life,
the best proverb of all is that which says:
"Leave no stone unturned."
Edward Bulwer Lytton

First say to yourself what you would be;
and then do what you have to do.
Epictetus

It is not work that kills men, it is worry. Work is healthy; you can hardly put more on a man than he can bear. But worry is rust upon the blade. It is not movement that destroys the machinery, but friction.
Henry Ward Beecher

Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight.
Benjamin Franklin

I never think of the future - it comes soon enough.
Albert Einstein

Our Favorite Local Businesses  

Juice Kaboose:  
La Jolla's local fresh juice market featuring all natual ingredients in their smoothies and sandwiches.  Everything is made infront of you while you wait.  Nothing is canned or sweetened, and delivered daily for the ingredients , and tastiest juice you've ever had.  They grow wheatgrass in the store to maximize nutrients.  Pure, fresh, unfiltered, unsweetened, undiluted vegetable juices and delightful heavenly smoothies are guaranteed to enhance your active lifestyle. 

 www.juicekaboose.com

El Pescador:  

 A full service fish market featuring the freshest seafood in the area since 1974.  On a daily basis from 10 - 8 they offer hot char-grilled and sauteed seafood items, such as sandwhiches, plates, and salads. Great service. Dr. Lotufo's favorite!

 http://elpescadorfishmarket.com

Past Favorites

Prana Yoga Center:  www.prana-yoga.com 

Pilates Plus La Jolla:  www.pilatespluslajolla.com

Sincerely,

Patricia Lotufo
Linea Chiropractic Center

7730 Herschel Avenue Suite K

La Jolla, CA  92037 

(858) 349-9019