<![CDATA[LISAFIT4HEALTH© - Lifestyle Guest Writers]]>Thu, 03 Dec 2015 17:18:41 -0800EditMySite<![CDATA[Safety Precautions Women Should Take During the Holiday Shopping Season]]>Sat, 15 Dec 2012 13:10:48 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/safety-precautions-women-should-take-during-the-holiday-shopping-seasonWritten by: Jack Meyer
The holiday season is a time for women to be more wary of their environment. The
criminal element likes to take advantage of women when things get busier and many
of us are rushing around everywhere with our minds elsewhere. During this time it is
very important when coming and going from malls and stores to be even more aware of
what is going on around us. There are some safety precautions all of us must take but
particularly women.

12 Safety Tips for Holiday Shopping

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Holiday decorations
1. Do not go alone – I know that sometimes it can not be helped but if at all possible take someone with you when you shop. Many times the bad guys out there do not want to have any trouble with their victims and are looking for a woman alone and vulnerable. Don’t make yourself a target.

2. Have your keys ready – Never leave the building without having your keys ready and know where you are going. If the parking lot is a large one you might want to write down exactly where you are parked and the entrance you came in. If you are alone and there is a guard then ask for them to walk you to your car. If there is not then wait for a group of people to walk out with. Walk with determination, do
not be looking around in your bags or talking on the phone. Pay attention where you are going and who is around you. Don’t wear headphones and listen to music. Keep your eyes and ears open. Lock the door immediately when you get into your car and do not sit and look at receipts or balance your checkbook. Leave!

3. Don’t help out strangers – Many times a person with wrong intentions will tell you that they can not find their car and act like they have a hurt leg to get you to let them in your car. If someone approaches you like this tell them you forgot something and go back into the store and get a guard or police officer and let
them help the person. It is always better to be safe than to be sorry. Whatever the reason someone has do not let them into your car and do not stand in the parking lot talking to them. Women tend to be more sympathetic to strangers. You can still be sympathetic by calling the police or getting a guard.

4. Always look in your car before getting in – This is to make sure no one has gotten into your car and is hiding in the front or backseats or the floor. Many times they will see you come to the mall alone and break into your car and wait for your return. They will then get you to drive somewhere less populated.

5. Car trouble – If you get out to your car and your vehicle does not start if you have  a cell phone lock the doors and call someone and stay put. If you do not have a cell phone look around and make sure there is no one watching you or wait for more people that are walking into the mall or store and get out when they pass and walk in with them to call for help. Many times a criminal will be able to disableyour car somehow and wait for you to get of your car to look under the hood.

6. Never get in your car next to a van – If there is a van parked next to your car on the driver’s side then get in on the passenger side. Many times a person with wrong intentions will wait in a van and as you are getting into your car they will slide open the van door and grab you and drive off. If you have a van on either
side of you my suggestion would be to go and get a guard or police officer to come with you. Again, it is better to have a little embarrassment that to be sorry later.

7. Look underneath your vehicle – There have been reports of your assailant lying under your vehicle waiting for your return only to grab your ankles or even to use a knife to cut your ankles as you get into your vehicle. Disabling you long enough to take you off guard so that they can get into the vehicle with you and drive away.

8. Beware of elevators – If you are riding an elevator in a parking garage or in a mall do not get in an elevator with only one other person, especially if it is a single man. Just walk away or if you are embarrassed then make up the excuse that you forgot something or that you were waiting for someone who was not there yet. If
you are already in the elevator and a man gets in then get out immediately. Don’t even think about it for a second.

9. Body language and eye contact – Make sure your body language is confident and assertive. Swing your arms and walk with determination, act like you are on a mission not just strolling through the parking lot. Make eye contact and it will make them think twice because then you will be able to identify them if
something goes wrong.

10. Dress appropriately – If at all possible do not go to the mall in a dress, skirt, and heels. Wear casual clothing that would be easy to run in and that does not attract un-needed attention to you. Nothing tight or revealing is a good idea.

11. Shopping at the same place often – If you happen to shop somewhere a lot, like a grocery store or have a habit of parking and walking the same way often then you need to change it up. Those with criminal minds pay attention to everything and you should too. Do not make any shopping event into a repetitive routine so that
someone can determine your next move.

12. If you do get into trouble – Run! Always do your best to get away. One article said that they had heard of at least five women who got away merely by playing ring around the rosy with a parked car. It drew too much attention and the assailant gave up. We’ve all played that game where we get on the opposite side of something and keep going around so they can’t get us. If this doesn’t work then they said to practice getting under a car quickly. It said they practice and so should we. If you can get under a car quickly there are many things you can hold onto and they cannot get you out.

It's your life: do what it takes to save it

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It's your life: Do what it takes to save it.
Whatever you can do to not be taken to another place then do it. Hit them where it counts like eyes, nose, throat, knees, and groin areas. Scream fire not help because people are unwilling to get involved many times when they hear help but they are nosy enough to come and look when someone screams fire!

If you do find yourself in the car offer your wallet to them, jump out at a stop light, try to cause an accident, or get the attention of a passerby. If you have a cell phone have 911 on speed dial and try dialing without getting their attention and leave it on. Whatever you do, you don’t want to make it to the destination. If they put you in the trunk they say to kick out the tail lights and wave your hand out the hole for other motorists to see and call the police.

Take heed to these warnings even if you find them silly because they may save your life.The statistics say that 1.9 million women are assaulted each year and 15 – 25% are raped and those are just the ones that report it. Always do your best to get away, always run, even if they have a gun the chances of them hitting a running target are 1 out of 100 and if you are hit the chances of it being a vital organ is even greater. Take charge and do not let someone take advantage of you. Always be aware of your surroundings and take every precaution. Have a safe holiday and a safe new year.

Author Bio


Jack Meyer is a regular contributor for www.nannybackgroundcheck.com. As a detective he wants to spread the knowledge of terrible things that can happen when people don’t fully verify the credentials of a caregiver or any employee. He also writes for various law enforcement blogs and sites.
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<![CDATA[Getting Back into Shape After Baby]]>Tue, 10 Jul 2012 07:10:47 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/getting-back-into-shape-after-babyWritten by Katie Moore
After having a baby, most women want to bounce back into shape right
away. At least, that‘s the ideal scenario. The reality is that it takes a little
longer than a couple of weeks to get back to that desired shape—a tough
lesson to learn for me after my daughter was born. New moms need not fret,
however, because with the right nutrition and a little exercise, they will be
well on their way to success.

Breastfeeding Helps 

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Moms who breastfeed their babies tend to lose weight without dieting. Breastfeeding moms should eat between 300 to 500 calories more per day and not cut calories because their babies need the extra nutrition in those additional calories. If they load up on the proteins and fresh veggies and fruits, new moms will feel better and have more energy. Complex carbohydrates are important, too, for proper nutrition and extra energy.

Non-Breastfeeding Moms

Moms who do not breastfeed should not feel that they are doing less for their
babies by giving them baby formula; bottle-fed babies are just as healthy as
breastfed babies. What babies need most is a happy mom, so a positive
attitude is everything.

Exercise

Women who have just given birth should wait between two weeks and two
months before beginning an exercise regimen. If a mom had complications in
childbirth, such as a large episiotomy or a Caesarian section, six to eight
weeks is usually an appropriate period of time to wait before exercising. Speaking to a healthcare provider is the route that I took before
beginning anything too strenuous; my doctor was great in my pre-delivery
planning and provided advice on optional choices like pain management,
breastfeeding, immunizations, and cord blood banking, so it was natural for
me to turn to him with all of my health, diet, and exercise questions
concerning my post-delivery health. Your doctor is one of your best
resources.

Easy Exercises

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When a new mom does get back into exercise she should start exercising slowly and work her way up to higher impact exercises. My favorites were
yoga and walking. Yoga poses can be modified to provide a great stretching workout and then can be built up to a more difficult workout over time.
Walking was a great exercise that was low-impact, provided me with an opportunity to bond with my daughter (and show her off to the neighbors), and give me the feeling of having a semi-normal schedule when I got outside as often as possible.

Swimming is an excellent overall exercise. A mom can begin with a few laps and then build up gradually. A mom who has had a Caesarian section should be cleared for swimming by her doctor first, because of her healing scar. Even just holding onto the pool edge and lightly kicking is a good first after-pregnancy exercise.

Pelvic tilts are good abdomen exercises. A woman should lie on her back with
knees bent and feet flat on the floor. Then she lifts her pelvis up and down
for a few repeats. Add repetitions slowly over time and work your way up to
normal sit-ups and crunches.

With a new baby in your life, the changes happening around you may seem
to be too much sometimes. By taking some time to exercise and focus on
yourself, even if only for short bursts of time, can be just the time you need
to feel happier, healthier, more energized, and ready to love your baby even
more.

About Katie Moore

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Katie Moore has written and submitted this article. Katie is an active blogger who discusses the topics of, motherhood, children, fitness, health and all other things Mommy. She enjoys writing, blogging, and meeting new people!

To connect with Katie contact her via her blog, Moore From Katie or her twitter, @moorekm26 


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<![CDATA[Veteran Wes Perkins wins silver at The Endeavor Games]]>Tue, 12 Jun 2012 09:56:44 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/2Written by Wes Perkins
Last summer, in August, I was invited to attend the first annual Valor Games Midwest. The Games is open to all military, both disabled and otherwise, and are held in the downtown Chicago area in locations such as U.S. Cellular Field and Soldier Field. I competed in the archery, but chose not to do the powerlifting / bench press as it was obvious that I was the largest and strongest on there, and didn't wish to make any of the other competitors feel bad. 
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Wes Perkins Benching
After the competition, my Healthy Minds Healthy Bodies (a fitness program for disabled / injured veterans that I represent) director introduced me to the head coach of the show who also happened to be the head coach for the U.S. Paralympics Powerlifting Team. She very quickly asked me why I hadn't competed, and said that she understood but wished that I had, and so she invited me to possibly attend a four day powerlifting clinic that the team holds twice a year.

Well, lo and behold, the coach's assistant invited me out to the University of Central Oklahoma in Edmond to attend the clinic and compete in the Endeavor Games right after! The Department of Defense (D.O.D) flew me out there and paid all expenses.

I have been training as a bodybuilder for many years now, as I have found it to be the best therapy for my PTSD. However, little did I realize how much different powerlifting was? I had to re-learn all the different methods of performing the official bench press. For instance, you have to be able to hold the weight steady when taken off the rack until the referee tells you to "start". The weight then has to be moved slowly, and under control at all times, and the bar has to just barely touch your chest for a "one Mississippi" count before lifting it back up. You may move as slowly as needed, but you CANNOT stop. You then have to be told to "rack”; doing so without being told is also a disqualifier.

Also, for the Paralympics team, the athlete's legs are strapped down twice; once below the hips and above the knees and once below the knees and above the ankles. Each of the three judges has a light switch and turns it on for either a white light; indicating a good lift, or a red one, indicating a fail. You need to have at least two white lights in order for the lift to be considered "good".

After just a short amount of training, since I had never done this before, I set my first of three attempts at 315 lbs. The weight was more than light enough, however, I was too fast and did not pause long enough, and so it was not considered a good lift. My next attempt was at 385, which was a good lift. My final attempt was at 408, unfortunately, it proved to be too much for me about half way back up.

I'm not upset about it however, as it was a great learning experience and I had an amazing time trying it! I'm also going to be competing in the Great Lakes Regional Games this coming weekend in Deerfield, IL. This is also for disabled persons. I will be competing in this year's Valor Games Midwest as well.

In the end, I won the silver medal at The Endeavor Games in my weight class, over 100+ pounds. At my last weigh in before the competition, I was 366 lbs. @ 5'10”.

About Wes Perkins

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<![CDATA[Hydrate your Life!]]>Tue, 27 Mar 2012 20:37:48 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/hydrate-your-lifeWhat do you think is the most DEFICIENT nutrient in your body?

If you guessed water you are CORRECT!!! 75% of people are dehydrated. Stop, now re-read that. WOW, that means that 3 out of 4 people are dehydrated RIGHT NOW. Are you a part of that percentage? 
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Your body is made up of 60% water so it makes sense that it is extremely important to how your body functions. In fact, every system in your body depends on water in order to function properly. For example, water is needed to flush out the toxins and chemicals that you consume in your diet and breath in your body each day. Water is also responsible for carrying nutrients to each and every single cell in your body. The moist tissues in your ears, nose, and throat also depend upon having enough hydration in order to function properly to protect you from harmful chemicals and bacteria. The lubricating fluids in your joints also depend on having enough hydration in order to move and replenish fluids necessary to decrease joint degeneration and arthritis. In fact, 8-10 glass of water per day has dramatically decreased joint pain in 80% of people.

So where does all the water go that you drink? Well as a matter of fact you expire it through your skin when you sweat, it evaporates as you breath, and you excrete it when you use the bathroom. But the biggest question is.... Are you drinking enough water to replace the water you lose through your body's daily functions? If you have dry lips or feel thirsty then the answer is probably no. 

So everyone supposed to get 8 glass of 8 oz of water each day right? NO! In fact everyone's water intake differs according to the health of their body, the food they eat each day, their activity levels, and even the weather. So if you're unhealthy or don't eat a good diet you may need to drink more than the 8x8 rule. In fact, in a study by the Institute of Medicine they found that on average men should be drinking 3 liters of water (about 13 cups) and women should be drinking 2.2 liters (about 9 cups). Are you anywhere near that number on a daily basis?

The recommendation is to drink 8oz of fluid 8 times a day, however this doesn't take into account the fact that many people reach for coffee, tea, and even soda for this fluid intake. Guess what ladies and gentlemen, all of these caffeine and sugar filled fluids actually contribute to you becoming MORE dehydrated!!! When you consume sugary drinks, your body is forced to pull water from your tissues to balance out the excess sugar that is deposited into your blood. Which will trigger your thirst mechanism and cause you to possibly reach for another soda or cup of coffee. Vicious cycle huh? So not drinking enough water or just water in general can actually lead you to become thirsty and more dehydrated. In turn this can also effect your body's general function and cause it to react by slowing function and shutting down systems. This can lead to you to become fatigued as well as thirsty!

Did you ever notice how young children ask for water or juice quite often during the day? That's because their brain connections between food and water aren't interconnected yet. In fact as we get older and our brains develop further, we lose the distinction between when we are thirsty and when we are hungry. In fact, in most people they only recognize that they are hungry, and so reach for food rather than water first! So try reaching for a glass of water next time you get hungry and wait 20 minutes. If you're still hungry then go ahead and eat rather than just always reaching for food. You'll satisfy your body, decrease your calorie intake, and possibly even contribute to some decreased numbers on the scale.
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Another factor is the type of water you drink. Tap, distilled, or filtered? Tap water has extra added chemicals that the body will need to filter out and get rid of, which means that you're kidney will be working overtime and you're going to need water to excrete that waste to get it out of the body. If you've been watching the news lately, you may have even heard prescription drugs such antibiotics, anti-convulsants (seizure meds), anti-depressants and other mood stabilizers, and even hormones have been found in our water supply in 24 major metropolitan cities. Read more here.  Distilled water is free of the added minerals found in natural and as a result you won't get the benefits of minerals such as calcium, magnesium, and sodium. So filtered water is the best to drink because your body won't have to filter it and lose water in the process and you'll still have the benefits of the vitamins and minerals present in the water. Many stores now have inexpensive water filters that can be attached to the kitchen sink, water filtering pitchers,  and even filtered water bottles available for purchase. These are a great investment in your health and will make it easier for you to get the water your body so vitally needs.

So here's some tips on how to make sure you're drinking enough fluids.

  1. Designate a place for a water pitcher in the fridge, this will ensure that you have water cooled and ready to pour into a glass. 
  2. Make sure you have a designated glass or water bottle set aside each day filled with water.  If its within reach, you'll reach for that rather than getting up to grab a coffee, tea, or soda. If the glass or water bottle has an attractive color or design it will only add to the desirability of reaching for that container as well.
  3. Drink water while you're outside in the sun whether you're sun bathing, working in the yard, or playing football with your buddies. This will help to ensure that you're replacing the water lost from the hot weather.
  4. When you're hungry, try reaching for a glass of water first and then wait 20 minutes. If you're still hungry then go ahead and eat rather than just always reaching for food. You'll satisfy your body, decrease your calorie intake, and possibly even contribute to some decreased numbers on the scale. 
  5. Try keeping a tally of the number of glasses of water you drink each day. Reward yourself and give yourself a pat on the back when you reach your daily goal. (Goals should be 3 liters or 13 cups for men and 1.3 liters or 9 cups for women. However if you're more active or out in the sun add a few more glasses to that number.)  
  6. If you have difficulty drinking plain old water and need a little flavor, try adding a teaspoon of lemon juice into your glass for flavor or add some fresh fruit (I love adding watermelon!) into your water pitcher for some extra flavor when it's time to pour another glass.

Contact Dr. Schnowske

I hope this helps you to become more hydrated and supports your healthy body function! If you have any questions don't hesitate to give me a call in the office            (309) 689-6200      .  

Biography

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Andrea Forget-Schnowske, D.C. is a chiropractor in Westmont, IL. She is a Palmer College of Chiropractic graduate that focuses on helping patients maintain their health and stay out of pain. Dr. Andrea focuses on a "whole body approach" with her patients and strives to identify the true cause of their condition rather than just symptoms. She works with her patients to not only provide management options to reduce pain while healing but also revolutional care approaches that strive to restore posture and strength in order to prevent future re-injury. She stresses health education with her patients so that they can understand what caused their condition, the different treatment options available to them,  and also how they can help to speed up the healing process. This unique approach can help you to accelerate and maintain your journey to great health as you better understand the dynamics of your body.  
Please visit her blog Healthy Habits. 


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<![CDATA[Vitamin D Do-Daa!]]>Tue, 06 Mar 2012 00:00:26 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/vitamin-d-do-daaBy: Dr. Andrea Forget-Schnowske Picture
Let's talk about the infamous sunshine vitamin, Vitamin D! Vitamin D is an important and powerful nutrient in our bodies. It's cool because not only can we get it from the foods we eat but our body can make it with adequate exposure to sunlight. WOW, right? 

 *Note: Sunlight must be in a specific wavelength range in order for our bodies to be able to use it to make    Vitamin D. This range occurs daily in the tropics, however only during the spring and summer months in most of the United States. So during the winter if you don't have a UV light to sit in front of, you must consume Vitamin D to get it in adequate amounts. 

So where can you get Vitamin D?

Vitamin D is a fat soluable vitamin, so most of the time it is found in certain fatty foods such as milk, fish, egg, beef liver, cod liver oil, and for vegans in irradiated mushrooms and yeast. There are also many products available in stores that have Vitamin D fortification such as milk or orange juice. However, there are also supplements on the market that come in a variety of amounts, flavors, and even forms. I personally think the D3 liquid drops are the easiest to use, but have heard that many people like the flavored forms as well.

Another way to get some (but not all of your daily intake) Vitamin D is from sunlight exposure, however during the winter months sun exposure isn't in the correct range for Vitamin D benefits. Most people only need 10-30 minutes of sun exposure 2-3 times per week for adequate sun exposure for Vitamin D benefits, however this is with skin exposure with NO sun screen. Alternately, UV lights can be used indoors during the winter months to get your daily intake. If you have a family history or increased risk of skin cancer, you should talk to your doctor first before using sunlight or UV lights as a Vitamin D method. 

How much is enough? 

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There is a lot of controversy on how much your daily value of Vitamin D should be, due to new research that is showing that Vitamin D has protective effects against cancer and other health conditions and in deficient amounts can exacerbate conditions such as obesity, glucose/insulin dysfunction, and even cause diabetes. The best way to determine if you are getting enough Vitamin D is to have your doctor do a serum blood test for 25- hydroxyvitamin D or 25(OH)D. Levels of 50 ng/mL or 125nmol/L or higher reveal beneficial effects, however current thresholds are outdated with levels at 30ng/mL being adequate. If the standard threshold was raised today, 90% of Americans would be Vitamin D deficient!

Currently the United States Institute of Health (by dietary intake only) recommends the values in the tables below, however many health care and nutritional advocates recommend double to triple that amount for real benefits. Generally speaking, Vitamin D intake needs to increase based on body mass and thus a better guideline might be obtained by using the daily maximum (Tolerable Upper Intake Levels) as an amount not to exceed for your age group. I usually recommend 1000 to 2000 IU/day for most of my patients, however you need to consult your doctor before beginning a regiment. 

values were obtained from the Institute of Health 

**The below values were obtained from the Institute of Health, but some medications can cause interactions so consult your doctor before taking any new supplements.

Recommended Dietary Allowances (RDAs) for Vitamin D  

Age
0-12m


1-13years


14-18years


19-50years


51-70years



>70 years
Male
400 IU
(10 mcg) 

600 IU
(15 mcg) 

600 IU
(15 mcg)

600 IU
(15 mcg) 

 600 IU
(15 mcg) 

800 IU
(20 mcg) 
Female 
400 IU
(10 mcg)

600 IU
(15 mcg)

600 IU
(15 mcg) 

600 IU
(15 mcg) 

600 IU
(15 mcg)
800 IU
(20 mcg) 
Pregnancy






600 IU
(15 mcg) 

600 IU
(15 mcg) 
Lactaiont






600 IU
(15 mcg) 
600 IU
(15 mcg) 

Adequate Intake (AI)/Tolerable Upper Intake Levels (ULs) for Vitamin D  

Age
0-6 months


7-12 months


1-3 years


4–8 years 


≥9 years 
Male 
1,000 IU
(25 mcg) 

1,500 IU
(38 mcg)

2,500 IU
(63 mcg) 

3,000 IU
(75 mcg)

4,000 IU
(100 mcg) 
Female
1,000 IU
(25 mcg) 

1,500 IU
(38 mcg)

2,500 IU
(63 mcg) 

3,000 IU
(75 mcg)

4,000 IU
(100 mcg) 
Pregnancy












4,000 IU
(100 mcg) 
Lactation












4,000 IU
(100 mcg) 

Why do I need Vitamin D?

Vitamin D deficiency has been linked with higher mortality rates, increased incidence of low bone mass and falls, immune system dysfunction, higher rates of multiple sclerosis, higher rates of certain cancers,  higher rates of vascular disease, higher rates of autoimmune disorders such as rheumatoid arthritis, Parkinson's disease, Alzheimer's Disease, and many other health conditions.

Vitamin D is responsible for calcium absorption from the intestine, maintenance of calcium and phosphorus levels in the blood, maintenance of bone health and bone cell support, adrenal function and health, cell function and differentiation, immune system support, and many other actions that aren't fully understood by scientists yet. As you can tell, Vitamin D is important to maintain your body's health and function but also to help prevent many health conditions and aging processes.  

Andrea Forget-Schnowske, D.C. 

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Andrea Forget-Schnowske, D.C. is a chiropractor in Westmont, IL. She is a Palmer College of Chiropractic graduate that focuses on helping patients maintain their health and stay out of pain. Dr. Andrea focuses on a "whole body approach" with her patients and strives to identify the true cause of their condition rather than just symptoms. She works with her patients to not only provide management options to reduce pain while healing but also revolutional care approaches that strive to restore posture and strength in order to prevent future re-injury. She stresses health education with her patients so that they can understand what caused their condition, the different treatment options available to them,  and also how they can help to speed up the healing process. This unique approach can help you to accelerate and maintain your journey to great health as you better understand the dynamics of your body.  
Please visit her blog Healthy Habits.

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<![CDATA[Neck Wrenching Pain and Stiffness]]>Wed, 29 Feb 2012 17:43:37 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/neck-wrenching-pain-and-stiffnessWritten By: Dr. Andrea Schnowske
How many times have you woken up in the morning with "a crick in your neck" or pain so bad that you just want to roll back over and go to sleep? You are not alone, it's estimated that 70% of people will have neck pain at some point in their lives. Neck pain is not only a literal pain in our necks but it can also effect productivity and our quality of life too. Many of those people will ignore their neck pain but some will get treatment from a doctor or other health care practitioner. But how do you know what treatment is right for you? 
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In a recent study published by the annals of Internal Medicine in January of 2012, researchers looked at treatments such as medication, home exercise, and spinal manipulative therapy (chiropractic adjustments) to find out what is most effective in the treatment of acute and subacute neck pain. 272 participants with neck pain for 2-12 weeks were assigned to treatment group for 12 weeks and then results were measured for short and long term effectiveness over 52 weeks. Read the full study.

So what did those results show? After 12 weeks of treatment, the spinal manipulative therapy (SMT) group had a greater reduction in pain that the medication group. In addition, the SMT treatment group showed greater reduction in pain than both the home exercise and medication groups at 52 weeks. The SMT group also reported higher global improvement, patient satisfaction with care, and assessed physical function than the medication group. The home exercise group also showed a greater reduction in pain than medication and after 12 weeks a higher percentage of participants reported pain reduction of at least 75% over medication. 

So this tells us that in cases of acute or sub-acute neck pain, spinal manipulative therapy is superior to medication in short and long term situations for pain reduction, global improvement, patient satisfaction with care, and physical function. Home exercise is also a valuable tool and faired better than medication in pain reduction in short and long term use as well as having a higher patient satisfaction rating.

So if you do have neck pain, talk to your doctor about referring you to a chiropractor or to another specialist for some home exercises! Your local chiropractor would be more than happy to talk to your medical doctor if there are any concerns with treatment. 

Biography

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Andrea Forget-Schnowske, D.C. is a chiropractor in Westmont, IL. She is a Palmer College of Chiropractic graduate that focuses on helping patients maintain their health and stay out of pain. Dr. Andrea focuses on a "whole body approach" with her patients and strives to identify the true cause of their condition rather than just symptoms. She works with her patients to not only provide management options to reduce pain while healing but also revolutional care approaches that strive to restore posture and strength in order to prevent future re-injury. She stresses health education with her patients so that they can understand what caused their condition, the different treatment options available to them,  and also how they can help to speed up the healing process. This unique approach can help you to accelerate and maintain your journey to great health as you better understand the dynamics of your body. 

Dr. Andrea is eager to help people of all ages live healthier lives and enjoy a well-rounded lifestyle. She maintains a blog called Healthy Habits that shares helpful tips and insight on common conditions and concerns about everyday health. Click here to visit her blog. She also speaks about wellness topics in her local community and volunteers to help with local charity events. 


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<![CDATA[Your Body is Amazing! ]]>Fri, 24 Feb 2012 23:56:00 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/your-body-is-amazingWritten By: Dr. Andrea Schnowske
Did you know that your body is amazing? There are millions of processes going on in your body right this second that you don't even have to think about and yet they are being performed each and every second of every day.  
For instance, right now the muscles of your chest and the small muscles between your ribs are contracting and expanding as you take a deep breath in without even thinking about it and your diaphragm ( a thin sheath of muscle) is moving upward and downward inside of your chest to help draw air in and push it out of your lungs for more efficient breathing. In the meantime the alveoli of your lungs are expanding to twice their normal size so that the millions of blood vessels that line them (about 1500 miles worth) can absorb enough oxygen to supply every cell in your body. WOW, right? 
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Let me wow you some more. Here's a few amazing facts about your body.
1) A block of bone the size of a matchbox can support 9 tons which is 4 times as much as concrete!
2) When you sleep you grow 8mm by nutrient and water absorption in the discs of your spine, but you shrink back down after gravity forces press that hydration back out of your discs in the morning.
3) The focusing muscles of your eye move 100,000 times a day, if you worked your legs that much you'd have walked 50 miles.
4) The human body puts off enough heat in 30 minutes to boil a half gallon of water.
5) Female ovaries contain half a million egg cells but only about 400 ever mature to be able to create new life.
6) Male testicles produce 10 million sperm cells each day, which is enough to repopulate the planet in 6 months. 

So how does your body know how to do all those things? Innate intelligence, that's how! Your body has an innate intelligence that conducts every process in your body every second of the day and also knows how to react and adapt to the changing environment around you. That is what makes us amazing and why scientists all over the world spend their lives trying to understand the body and its complex processes every day!

Innate intelligence is the driving force behind your body's ability to regulate your body temperature, blood sugar, the amount of nutrients you need to absorb from your food, the amount of oxygen your muscles need to survive without dying, the speed of blood being circulated through your body depending on what you're doing at that moment, and even the amount of sleep you need each night. It's also the force that directs your bones how to remodel to support your weight and directs your skin how to heal after you get a paper cut.

Want to hear some more weird and amazing facts about that body? Click here. 

Biography

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Andrea Forget-Schnowske, D.C. is a chiropractor in Westmont, IL. She is a Palmer College of Chiropractic graduate that focuses on helping patients maintain their health and stay out of pain. Dr. Andrea focuses on a "whole body approach" with her patients and strives to identify the true cause of their condition rather than just symptoms. She works with her patients to not only provide management options to reduce pain while healing but also revolutional care approaches that strive to restore posture and strength in order to prevent future re-injury. She stresses health education with her patients so that they can understand what caused their condition, the different treatment options available to them,  and also how they can help to speed up the healing process. This unique approach can help you to accelerate and maintain your journey to great health as you better understand the dynamics of your body. 

Dr. Andrea is eager to help people of all ages live healthier lives and enjoy a well-rounded lifestyle. She maintains a blog called Healthy Habits that shares helpful tips and insight on common conditions and concerns about everyday health. Click here to visit her blog. She also speaks about wellness topics in her local community and volunteers to help with local charity events.


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<![CDATA[Fitness as Complimentary Therapy for Cancer ]]>Thu, 23 Feb 2012 15:56:02 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/fitness-as-complimentary-therapy-for-cancerWritten by: David Haas
A common tool of preventive medicine has been realized to be an important
complimentary therapy for cancer. Exercise has been studied extensively for its
power to combat the risk of developing many forms of cancer, and it is now gaining even more attention for the benefits conferred on cancer patients and survivors. As might be expected, from what is known about exercise and prevention, physical activity reduces the risk of cancer recurrence after successful treatment. It also works to improve the survival rate of those undergoing treatment. 
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That is enough evidence for many cancer patients to engage in regular fitness programs, but there are more benefits for the skeptical. Exercise has been shown to combat the symptoms experienced by most patients, which helps to improve the quality of life. Emotional state, energy levels, digestion and sleep can all suffer from treatments, such as treatment and chemotherapy, and loss of mobility and independence is often seen in post-operative patients, The many studies on the topic of exercise during and after treatment have shown the efficacy of fitness programs in addressing all these issues. 

Which Type of Fitness Program is Best?

Any level of physical activity is better than none, according to the leading cancer
research organizations. Though they are currently recommending 150 minutes of
aerobics every week, some will need longer to reach this level, while others may
have already surpassed it. More is better in this case but only up to the individual's fitness level. Over-exertion can lead to injuries and ultimately result in a loss of benefits. 

During treatment, even those with a history of fitness will want to scale back efforts somewhat. Starting with low intensity exercises and building up is a safe way to approach this. Those with no history of fitness, as well as those with cancers affecting the musculoskeletal system or mesothelioma, may never be able to safely go beyond low-intensity exercise, but they will still garner benefits from physical activity.

Are There Specific Exercises to Avoid? 

The ideal situation is to have a doctor and fitness expert working together in
treatment. This is still uncommon, but it is important to approach the doctor about
planned exercises. After surgery, there are specific exercises to use to increase
mobility. Some types of exercise, such as swimming in chlorinated pools, may not
work well with radiation therapy or other treatments.

The best advice is to choose a form of exercise that is enjoyable. Regular
participation is necessary, and extended breaks will result in a loss of benefits.
Studies have used managed programs with normal gym equipment, self-managed
walking programs, resistance training programs, and even endurance running all to good effect. Physical activity confers benefits at every level.

Biography

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Joining the organization in 2011, David Haas is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance. In addition to researching the many valuable programs available to our site’s visitors, David often blogs about programs and campaigns underway at the Mesothelioma CancerAlliance, as well as creative fitness ideas for those dealing with cancer, while creating relationships with similar organizations. 

Please contact David Haas at davdhaas@gmail.com for further questions. 


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<![CDATA[Please welcome cancer awareness advocate David Haas]]>Thu, 23 Feb 2012 06:26:51 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/please-welcome-cancer-awareness-advocate-david-haasPicture
Joining the organization in 2011, David Haas is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance. In addition to researching the many valuable programs available to our site’s visitors, David often blogs about programs and campaigns underway at the Mesothelioma Cancer Alliance, as well as creative fitness ideas for those dealing with cancer, while creating relationships with similar organizations. 

Please contact David Haas at davdhaas@gmail.com for further questions.

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<![CDATA[Correlation between PTSD and sleep apnea]]>Fri, 17 Feb 2012 18:48:33 GMThttp://www.cptlisamwhite.com/lifestyle-guest-writers/wes-perkins-correlation-between-ptsd-and-sleep-apneaWritten By: Wes Perkins
The purpose of this story is to help inform other veterans, and civilians alike, of the symptoms, diagnosis and ultimately the treatment of sleep apnea, as well as how it relates to Post Traumatic Stress Disorder (PTSD).  As we all are aware PTSD is caused by any form of trauma, not just exposure to combat. 

Sleep Problems

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About two years ago, I began waking up startled and gasping for breath at least every other hour or so. I became accustomed to averaging just two to three hours of sleep at night, and not even REM, restorative sleep. Being the stubborn, military person that I am, I just dealt with it, sucked it up and drove on. My treatment was taking short little naps daily. It came to a head when I was in an inpatient treatment facility for PTSD. We were put two to a room and on the first night my roommate told me the next morning that he stayed up all night to keep an eye on me because it sounded like I stopped breathing frequently. Eventually, the only way I could get any kind of sleep was if I slept sitting up.

I finally got an opportunity to have a sleep study done at my local VA. In order to prepare for the study, the nurse attached many electrodes to various parts on the body to record vitals while you sleep.  After I fell asleep, the next thing I remember was the light turning on and the nurse waking me and telling me that she had to put me on oxygen for the rest of the test. I simply asked if I was snoring. Her eyes got so wide that I thought they would pop out of their sockets, and she said "Oh yes !" and "Mr. Perkins, you stopped breathing more than SIXTY times within ONE hour....I have to put you on oxygen." This was the first time I had heard anything like it and quite frankly, it scared the hell out of me. 

Sleep Apnea Diagnosis

The next morning, as she was taking the equipment off me, I asked if I could then go home like everyone else and she replied "No sir, I called the doctor on call and informed him of your test and he's ordered you to stay here until he can review your case." Now this REALLY made me nervous.

About an hour later I was asked to come into a room and have a seat at a table, on which there was a little box with a long hose and a mask of some sort. I would soon learn that it was to be my Continuous Positive Airway Pressure (CPAP) machine. I will be as honest as I can here, and tell you exactly what the doctor told the nurse to tell me. "Mr. Perkins, you have a very serious case of sleep apnea. You stop breathing on an average of 60 times an hour. This machine is designed to help you sleep by keeping your airway open through the use of a constant air flow. If you do not use this equipment, it's very likely that you could stop breathing for so long that you can suffer heart failure in your sleep."

A full Night's Sleep

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The CPAP was set at 16 pressures, which is for medium to high treatment. The first night that I used it,  I noted the time that I went to bed, which was at 10:00 pm. I woke up the next morning, took off the mask, looked at the clock and was totally amazed; it was 6:00 a.m. I had actually slept for EIGHT hours through the night! I had not had a full night’s sleep in over a year, and the best part was is that I felt fully rested and refreshed!  

Changes with CPAp help

Over the next few months I had blood gases drawn and taken, and  oxygen and breathing level tests. My oxygen levels went from dangerously low to above average in just a relatively short amount of time. I lost over 30 pounds because I was finally waking up refreshed and had much more energy to devote to my training in the gym, and added a LOT more cardio. I went from only being able to walk for a half a mile at 1.8 mph max, to now power walking a MINIMUM of three miles at an average of 2.8 mph. Over the last year and a half I have gone from 475 pounds down to 350 and I’m still losing body fat steadily.

Upon speaking to my fellow veterans I learned that many veterans who suffer from PTSD also suffer with sleep apnea in one form or other. Since I have been receiving treatment, four of my fellow veteran friends have had the tests done, and are now being treated themselves.

Biography

Wesley Perkins is 40 years old and married to a loving, and very supportive wife who educated herself on PTSD, as well as helped other women to understand their spouses who may suffer from it. He joined the Marines right out of high school from 1989 to 1992. He was also in the Illinois Army National Guard in 1998 and deployed to Iraq for 15 months from 2003 to 2004. Perkins was discharged in 2007. He and his wife Christine have two kids, Bobby, 16 and Ashley,18. He is currently service connected with PTSD, severe arthritis, as well as have been recently diagnosed, and now treated, for sleep apnea and use a CPAP machine.   
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