Healthy Halloween Habits

Healthy Halloween Habits

Halloween is a fun, exciting time for kids (and adults) of all ages.  Unfortunately, it also is a time of temptation and over-indulgence of candy and sweets.  Here are some tips on how to survive all the tricks and treats of the season without disrupting good eating habits.

1.  Have a sweet alongside a healthy treat

Having a healthy snack with a piece of candy will help you and your child feel fuller, faster, and reduce the desire for more.  Try sweet fruits that will fulfill the craving for sugar that candy often triggers.

2.  Limit the amount of candy each day

By setting limits on how much candy you or your child can have, you limit the chance of mindlessly grabbing a fourth, fifth, or sixth piece of candy.  It keeps you accountable for how much you're eating in one day.

3.   Freeze it

Put your excess candy in the freezer.  Not only will having it chilled make you eat your treat slower, it also means more work and effort goes into eating each piece of candy.  This will help you  be more conscious of how much you or your children are eating and help you limit how much you're eating in one sitting.

4.  Reduce the amount of candy in your home

After a night of trick or treating, parents are often left to deal with a large candy stash.  Try "buying back" the excess sweets from your kids by offering non-food items like toys, stickers, or activities in exchange for a certain number of candy bars.  This can be a fun game for your children, all while limiting the amount of candy they keep.

 For more information or healthy tips, visit our website at:

www.oxborochiro.com

Source
http://kidshealth.org/parent/nutrition_center/healthy_eating/halloween_hints.html

The Many Benefits of Apples!

Benefits of Apples

1. Apples lower cholesterol

1 medium apple = 4 grams of fiber

2. They keep you full

Fiber keeps your fuller longer and the fiber in an apple provides you with enough fiber without a lot of calories

3. Apples may keep you slim

An apple's peel has ursolic acid. This is linked to a lower risk of obesity in mice; it boosts calorie burn and increases muscle and brown fat

4. They can help breathing problems

Eating five or more apples a week is linked with better lung function, probably due to the antioxidant quercetin

5. Apples boost your immune system

Apples are a good source of system-boosting vitamin C

6. Apples may fight cancer

Studies done on apples found a chemical can help prevent colon, liver, and breast cancer

7. They decrease the risk of diabetes

Apples, pears and blueberries were linked to a lower risk of developing type 2 diabetes because of the antioxidants, anthocyanins in these fruits

8. They are good for your brain!

Eating apples could increase your acetylcholine production which communicates between nerve cells. This could help your memory and lower chances of developing Alzheimer's

Information taken from: http://www.shape.com/weight-loss/food-weight-loss/8-health-benefits-apples

Visit us at 

www.oxborochiro.com 

for more information and health tips!

Exercises for People in Pain

It is tempting to stay immobile when you are In pain but exercise is often the best way to help lessen pain.

Walking

 This is a low-impact activity and it can be done anywhere.

Swimming

Swimming and any form of water exercise defies gravity, so there aren't any unpleasant and potentially damaging jolts to the joints.

Yoga

The breathing component of yoga might be just as helpful to ease chronic pain as the movement and stretching in yoga.

Tai Chi

Like yoga, tai chi also cultivates mindfulness. It can build strength, endurance, and balance. Tai chi has been found to reduce pain, stiffness, and fatigue in fibromyalgia patients.

Pilates

Pilates helps with core strength. A 2009 study found that it improved pain more than a relaxation/stretching regimen.

Stretching

This can be done anywhere! Stretching helps get your body parts moving in a full range of motion.

Light-weight and Strength Training

Very helpful for people suffering from arthritis. Weight and strength training strengthen the joints around the injury and that takes some of the stress off the joints you are using.

For more information on this and other great stretches and exercises, visit our website!

www.oxborochiro.com

 

Article: http://www.health.com/health/gallery/0,,20436269,00.html

Four Common Foot Ailments Runners Can Prevent

Don't let painful feet keep you off the street!

Below are four common ailments that affect runners and some simple solutions that will keep you in tip top shape!

Black Toenails

• If sneakers do not fit properly, your foot can slide forward with each step. The constant tapping against the toenail can make it bleed underneath, also known as subungual hematoma. It can cause pain and eventually loss of the nail.
• Make sure your sneakers fit not too snug or loose. There should be about a thumbs-width distance between your big toe and the end of your shoe, without the heels sliding up and down. Also keep your toenails trimmed!

Plantar Fasciitis

• One of the most common causes of heel pain and affects women more than men. The plantar fascia is the flat ligament that connects your heel bone to your toes. If it gets stretched too far and tears, it causes inflammation and can cause pain.
• Find a pair of sneakers that support your specific type of foot. People who have pronation (feet roll inward), high arches, and flat feet are more prone to this condition. Running long distances on hard surfaces can cause heel pain as well; try running on softer dirt trails.

Blisters

• The skin on your feet can collect fluid between the top and bottom layers of the skins from constant friction, moisture, and heat. The fluid in a blister actually acts as a cushion, but it can be painful if the blister breaks open and could lead to infection.
• Breaking in new sneakers can lead to blisters. Try breaking in your sneakers gradually over a few weeks. Walk around in the shoes first and when you do start running, keep it to shorter distances. If you do notice a blister starting to form, apply a band-aid or piece of tape on the area to help prevent further irritation.

Heel Fissure

• When the skin of the feet become extremely dry and the constant motion of running can cause it to crack. If the crack is deep enough, it can bleed and get infected.
• Try using a pumice stone to gently slough off dead skin cells and follow up with a thick moisturizer. When you are not running, try to avoid shoes that expose your skin, like sandals, that could dry out your skin more. 

To read the article, go to: http://www.prevention.com/fitness/fitness-tips/4-ways-prevent-foot-pain-and-injuries

 

For more information on this and other common conditions visit us at:

www.oxborochiro.com

Muscle of the Month: Levator Scapula

Muscle of the Month

Levator Scapula

• Origin: The transverse process of C1-C4 in the cervical spine (neck).
  
• Insertion: Medial border of the scapula, on the superior portion
• Nerve: Cervical nerves 3 and 4, and the dorsal scapular nerve, exiting the neck at C4 and C5
• Action:  Elevates the scapula, laterally flexes the head and neck and rotates the head and neck to the same side, and rotates the scapula.  This muscle also helps extend the head and neck.

When do you use your Levator Scapula?

• Looking over your shoulder when changing lanes
• Shrugging your shoulders
• Holding a phone between your shoulders
• Laying on your side with your head on a pillow 

 

• 

www.oxborochiro.com

Oxboro Family Chiropractic School Drive

On August 27th, Oxboro Family Chiropractic dropped off all of the school supplies that we donated for patient referrals, facebook likes, and clinic post participation.  The drive was a great success, with over 100 packs of crayons, pencils, glue, and scissors being donated to Valley View Elementary School in Bloomington, MN.

Thank you so much for your participation in this event!

www.oxborochiro.com