Want more ENERGY!? 

 

 

Here are the 

first 5 tips 

to a 

Healthier 

&

Energetic YOU!

Home Exercises - Theraband

I recommend that everyone do some sort of stretching and strengthening each day.  Here's a great start.  I have Free Theraband at my office.  Come by and pick some up!


Dr. Jeff Levine

21 Minutes to a Beautiful Back

Pulling Straps

What you'll need: A mat and a resistance band (find them at gaiam.com).

Targets: Shoulders, back

• Lie facedown on mat with legs together and resistance band under torso, holding one end in each hand, with hands underneath shoulders, elbows next to sides.
• Lift chest off mat and reach both arms straight out to sides at shoulder level, keeping shoulders down.
• Pull on band with both hands while drawing shoulder blades together; release.
• Lower chest to floor and repeat.
• Do 8 reps.

Standing Chest Expansion

Targets: Shoulders, triceps, back

• Stand on middle of band with feet together, holding one end in each hand, arms by sides.
• Press arms straight behind you; hold and look left, then right.
• Bring arms back to sides; do 10 reps.

Kickback

Targets: Shoulders, back

• Lie facedown on mat with legs together and resistance band under chest, holding one end in each hand, arms by sides.
• Lift chest and reach arms straight out at shoulder level in front of you, keeping shoulders down.
• Hold for 1 count.

Kickback

Targets: Shoulders, back

• Next, reach arms back behind you, keeping arms near body.
• Hold, then lower.
• Do 8 reps.

Shoulder Raise and Side Bend

Targets: Shoulders, back, obliques

• Stand on middle of band with feet together, holding one end in each hand.
• Reach left arm out to side and overhead, stretching arm and body over to the right.
• Hold for a couple of breaths; lower.
• Do 10 reps; switch sides and repeat.

Fencer's Lunge

Targets: Shoulders, triceps, back, abs, butt, legs

• Stand with left foot on middle of band, holding one end in each hand, arms by sides.
• Point toes out 45 degrees and lunge back with right leg; keep back leg straight while bending left knee.
• Slowly lift both arms straight out to sides.
• Lower arms.
• Do 10 reps; switch legs and repeat.

Gingerbread Muffins!

Happy Holidays!


Martha and Jeff are baking up a storm tonight!  Doing their annual baking project for gifts to their friends and associates!




Here's the yummy batch they made.  Makes about 60 muffins


Preheat oven at 350 degrees


5 cups Whole Wheat flour 
1 cup Ground Flax Seed
4 tsp  Baking Powder
4 Tablespoons of each-Powdered ginger, cinnamon, 
1/2 tsp of each cardamon, cloves
2 tsp Baking Soda
2 tsp salt
4 Cups of Molasses
1 1/4 cups of butter at room temperature
1 cup of Brown Sugar
2 tablespoons Vanilla
5 eggs
1 Cup of hot brewed coffee
1 cup of Buttermilk
2 fresh pears


Mix dry ingredients in one bowl.  Then mix the wet ingredients (except the pears) in another bowl.  Mix the two gently but thoroughly.  Cut the pears into thin slices.
Prep your muffin tins with cupcake papers.  Fill the papers 3/4 full.  Put a slice of pear in each with a half of it sticking out for garnish.
Bake for 15 minutes or until nothing comes out on a toothpick.  Note that they don't rise much and are VERY moist!  
Let them cool for about 20 minutes and then eat!  Great for any time of the day!

Is My Neck Pain Serious?

Is Your Neck Pain Serious?

The answer to this question is not a simple one.

Often I hear this from my patients:
“I was in an auto accident but I don’t think I was hurt.”

“But the accident happened so long ago.”

“The pain went away so I am fine.”

                                                                                       “I just slept wrong.”

There are more factors than pain to take into account after an injury or auto accident.  Many people feel that if there was not severe pain or broken bones, then they weren’t hurt. In fact the emergency room doctors are happy to release people after injuries or accidents since their specialty is emergency-life-saving care.  But there is more going on with the neck than pain.

How the Neck Works

Your head is held up by your neck.  It acts as a shock absorber and holds the weight of your head over your body for balance.  It allows you to turn your head to see, hear and smell things in your surroundings.  Also it carries important nerve messages from your brain to all parts of your body and back up to your brain.  Those are important functions!

The neck is held together with seven bones as well as numerous ligaments and muscles.  Neck injuries such as whiplash change the alignment of the bones and tear ligaments and muscles.  The important functions of the neck mentioned above will continue to the best of the bodies ability despite the whiplash.  Therefore, the injury is often disguised and using the degree of pain to determine if there is an injury is unreliable.

Only a doctor of chiropractic is trained in detecting the misalignments of the bones in the neck.  By detecting and treating these misalignments, a person can live a long and active life, pain free!

Any potential neck injury should be checked out immediately as the pain may not come for days months or even years later.