Bellevue Chiropractor

Maximize your cardio

2012-02-23T07:29:00.002-08:00

Maximize your cardio

The elliptical machine is an excellent machine to use for your cardio vascular health. It is easy and puts little impact and stresses into the joints (unlike running). However, many people are making these exercise mistakes when they are on the elliptical machine. Use the machine properly to reduce injury and maximize your calorie burn.

1. You're too lazy to enter your information. Most machines are calibrated for a 150-pound person-but personalizing your stats will help you get a more accurate calorie read. Aim to burn around 100 calories per 10 minutes, says Jennifer Cassetty, an exercise physiologist.

2. Your resistance is zero. You might feel like a million bucks spinning at a mile a minute, but without resistance, you're not going to see results, says Röbynn Europe, a personal trainer at Chelsea Piers in New York City. Make sure that you're using enough resistance to push and pull through the stride. Then, continue at a moderate pace until you feel like you've done all you can do. "You shouldn't feel like you have even 5 minutes left in you when you step off," she says.

3. You're a sloucher. Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles, Cassetty says. Certified personal trainer Neal I. Pire, MA, CSCS, president of Inspire Training Systems in New Jersey, recommends hopping on a machine with an upper body component so you can engage even more muscles-and blast more fat. Can't find a machine that lets you pump your arms? Let go: Some research suggests that leaning on machine armrests during exercise reduces calorie burning.

4. Your machine sounds like it's going to take off. If you can hear the purr of the machine while you're exercising, it means that you're going too fast without enough resistance--which means you're not getting the most calorie burn out of your time, Cassetty says. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up.

5. You don't change directions. Going backwards doesn't just stop you from getting bored, it also changes which large muscle groups are working hardest, according to Europe. While moving forward fatigues your quads, backwards puts emphasis on your hamstrings and glutes. To max out the effect, sit back slightly, keeping your knees at a 90-degree angle as you stride.

6. You haven't changed your workout in months. Intervals are a great way to break up the monotony of the machine and boost your calorie burn, says Europe. You can do this in one of two ways: Leave the resistance steady and change your pace (fast for 1 minute; moderate for 4) or maintain your speed and change your resistance (challenging resistance for 1 minute; moderate for 4).

7. You spin until you can't feel your feet. One of the most common elliptical mistakes is putting too much pressure on your toes, which can make your feet go numb and cut your workout short. Instead, sit back into your heels, which allows large muscle groups to work harder and gives you the stamina to go for longer, according to Cassetty.

8. You don't work your upper half. Incorporate the moving handles two days a week to put your upper body to work, and hang on to the stable handles on the others, says Cassetty. When you're working your arms and legs, try intervals-focus on your arms for 1 minute, then pump your legs for 4, and repeat through your workout.

9. You spin your way up a hill. Some models have a ramp incline, similar to a treadmill. But, unlike a treadmill, a large incline won't increase the difficulty-instead, it's easier for your legs to push and pull through the stride.

10. You're an elliptical junkie. As tempting as it may be to shoot straight to the elliptical every time you enter the gym, you should never be using one machine exclusively, says Europe. Supplement your routine with weight training and other cardio equipment, such as the rower. Making sure you incorporate variety keeps your body from getting used to a single movement and also continues to help you build muscle mass-which, in turn, will keep your metabolism boosted.

Dr. Jeremy Welch is a Bellevue Chiropractor, www.purechiropracticcenter.com

Winterize your car NOW before next storm hits

2012-01-22T20:59:00.000-08:00

Dr. Jeremy and the team at Pure Chiropractic would like to give you a check list of how to make sure your car is ready for the winter.

Winterize Your Car

Driving in the winter means snow, sleet and ice that can lead to slower traffic, hazardous road conditions, hot tempers and unforeseen dangers. To help you make it safely through winter, here are some suggestions from the National Safety Council to make sure that you and your vehicle are prepared.

Weather

At any temperature -- 20° Fahrenheit below zero or 90° Fahrenheit above -- weather affects road and driving conditions and can pose serious problems. It is important to monitor forecasts on the Web, radio, TV, cable weather channel, or in the daily papers.

Your Car

Prepare your car for winter. Start with a checkup that includes:

•Checking the ignition, brakes, wiring, hoses and fan belts.

•Changing and adjusting the spark plugs.

•Checking the air, fuel and emission filters, and the PCV valve.

•Inspecting the distributor.

•Checking the battery.

•Checking the tires for air, sidewall wear and tread depth.

•Checking antifreeze levels and the freeze line.

Your car should have a tune-up (check the owner's manual for the recommended interval) to ensure better gas mileage, quicker starts and faster response on pick-up and passing power.

Necessary Equipment

An emergency situation on the road can arise at any time and you must be prepared. In addition to making sure you have the tune-up, a full tank of gas, and fresh anti-freeze, you should carry the following items in your trunk:

•Properly inflated spare tire, wheel wrench and tripod-type jack •Shovel •Jumper cables •Tow and tire chains •Bag of salt or cat litter •Tool kit Essential Supplies Be prepared with a "survival kit" that should always remain in the car. Replenish after use. Essential supplies include:

•Working flashlight and extra batteries

•Reflective triangles and brightly-colored cloth •Compass •First aid kit •Exterior windshield cleaner •Ice scraper and snow brush •Wooden stick matches in a waterproof container •Scissors and string/cord •Non-perishable, high-energy foods like unsalted canned nuts, dried fruits, and hard candy.

In addition, if you are driving long distances under cold, snowy, and icy conditions, you should also carry supplies to keep you warm such as heavy woolen mittens, socks, a cap and blankets.

If You Become Stranded...

•Do not leave your car unless you know exactly where you are, how far it is to possible help, and are certain you will improve your situation.

•To attract attention, light two flares and place one at each end of the car a safe distance away. Hang a brightly colored cloth from your antenna.

•If you are sure the car's exhaust pipe is not blocked, run the engine and heater for about 10 minutes every hour or so depending upon the amount of gas in the tank.

•To protect yourself from frostbite and hypothermia use the woolen items and blankets to keep warm.

•Keep at least one window open slightly. Heavy snow and ice can seal a car shut.

•Eat a hard candy to keep your mouth moist.

Dr. Jeremy Welch is a bellevue chiropractor - http://purechiropracticcenter.com

Bellevue Chiropractic Driving Tips

2012-01-22T20:55:00.000-08:00

With the uncertain Puget Sound weather the team at Pure Chiropractic would like to give you some tips in driving in winter conditions.

Driving in Snow and Ice

The best advice for driving in bad winter weather is not to drive at all, if you can avoid it.

Don't go out until the snow plows and sanding trucks have had a chance to do their work, and allow yourself extra time to reach your destination.

If you must drive in snowy conditions, make sure your car is prepared (TIPS), and that you know how to handle road conditions.

It's helpful to practice winter driving techniques in a snowy, open parking lot, so you're familiar with how your car handles. Consult your owner's manual for tips specific to your vehicle.

Driving safely on icy roads

1.Decrease your speed and leave yourself plenty of room to stop. You should allow at least three times more space than usual between you and the car in front of you.

2.Brake gently to avoid skidding. If your wheels start to lock up,ease off the brake.

3.Turn on your lights to increase your visibility to other motorists.

4.Keep your lights and windshield clean.

5.Use low gears to keep traction, especially on hills.

6.Don't use cruise control or overdrive on icy roads.

7.Be especially careful on bridges, overpasses and infrequently traveled roads, which will freeze first. Even at temperatures above freezing, if the conditions are wet, you might encounter ice in shady areas or on exposed roadways like bridges.

8.Don't pass snow plows and sanding trucks. The drivers have limited visibility, and you're likely to find the road in front of them worse than the road behind.

9.Don't assume your vehicle can handle all conditions. Even four-wheel and front-wheel drive vehicles can encounter trouble on winter roads.

If your rear wheels skid...

1.Take your foot off the accelerator.

2.Steer in the direction you want the front wheels to go. If your rear wheels are sliding left, steer left. If they're sliding right, steer right.

3.If your rear wheels start sliding the other way as you recover, ease the steering wheel toward that side. You might have to steer left and right a few times to get your vehicle completely under control.

4.If you have standard brakes, pump them gently.

5.If you have anti-lock brakes (ABS), do not pump the brakes. Applysteady pressure to the brakes. You will feel the brakes pulse - this is normal.

If your front wheels skid...

1.Take your foot off the gas and shift to neutral, but don't try to steer immediately.

2.As the wheels skid sideways, they will slow the vehicle and traction will return. As it does, steer in the direction you want to go. Then put the transmission in "drive" or release the clutch, and accelerate

gently.

If you get stuck...

1.Do not spin your wheels. This will only dig you in deeper.

2.Turn your wheels from side to side a few times to push snow out of the way.

3.Use a light touch on the gas, to ease your car out.

4.Use a shovel to clear snow away from the wheels and the underside of the car.

5.Pour sand, kitty litter, gravel or salt in the path of the wheels,to help get traction.

6.Try rocking the vehicle. (Check your owner's manual first - it can damage the transmission on some vehicles.) Shift from forward to reverse, and back again. Each time you're in gear, give a light touch

on the gas until the vehicle gets going.

Dr. Jeremy Welch is a bellevue chiropractor - http://purechiropracticcenter.com

Snow possible in Bellevue - Chiropractor driving tips

2011-11-16T19:39:00.000-08:00

Preparing for Winter Driving - How to Drive in Snow and Ice

The three key elements to safe winter driving are:

Stay alert;
Slow down; and
Stay in control

Winter driving conditions such as rain, snow, and ice dramatically affect the braking distance of a vehicle. The driver's capability to complete a smooth and safe stop is severely limited due to reduced tire traction. In order to stop safely, the vehicle's wheels must maintain traction by remaining on contact with the road surface while rolling, referred to as "rolling traction." When handling slippery winter roads, the keys to safety are slower speeds, gentler stops and turns, and increased following distances. It is recommended that drivers reduce their speed to half the posted speed limit or less under snowy road conditions.

Don't try to stretch more miles from your tires during the winter months. If your tread depth is getting low, it can have serious effects on dry pavement, but those effects are multiplied in wet and snowy conditions. When in doubt, get new tires.

Tire pressure usually lowers itself in winter and raises itself in summer. Under-inflated tires can cause a car to react more slowly to steering. Every time the outside temperature drops ten degrees, the air pressure inside your tires goes down about one or two PSI. Tires lose air normally through the process of permeation. Drivers should check their tire pressures frequently during cold weather, adding enough air to keep them at recommended levels of inflation at all times.

Sand and salt play a big role in keeping roads safe. The spreading of road salt prevents snow and ice from bonding to the road surface, which is why salt is usually spread early in a storm to prevent snow build-up and to aid in snow removal operations.

Unlike salt, sand does not melt and therefore helps by providing traction on slippery surfaces. Sand is often used when temperatures are too low for salt to be effective or at higher temperatures for Immediatee traction, particularly on hills, curves, bridges, intersections and on snow-packed roads.

Caution must be used when snowplows are on the roadways as snowplows and salt and sand trucks travel much slower than regular traffic. Passing a snowplow can be extremely dangerous as sight lines and visibility near a working snowplow are severely restricted by blowing snow.

Roads are typically cooler in shady areas and drivers may encounter another extremely dangerous element known as "black ice." Always slow down your vehicle when you see shady areas under these types of conditions.

Here are some safe-driving tips that will help you when roads are slick with ice or snow:

Get the feel of the road by starting out slowly and testing your steering control and braking ability. Avoid spinning your tires when you start by gently pressing your gas pedal until the car starts to roll. Start slowing down at least three times sooner than you normally would when turning or stopping.
Equip your vehicle with chains or snow tires. Chains are by far the most effective, and they should be used where ice and snow remain on the roadway. Remember that snow tires will slide on ice or packed snow so keep your distance.
Reduce your speed to correspond with conditions. There is no such thing as a "safe" speed range at which you may drive on snow or ice. You must be extremely cautious until you are able to determine how much traction you can expect from your tires.
When stopping, avoid sudden movements of the steering wheel and pump the brake gently. Avoid locking of brakes on glazed ice as it will cause a loss of steering and control. Every city block and every mile of highway may be different, depending upon sun or shade and the surface of the roadway. (Check your vehicle owner's manual, if the vehicle has anti-lock brakes, you may apply steady pressure to the brake pedal.)
Maintain a safe interval between you and the car ahead of you according to the conditions of the pavement. Many needless rear-end crashes occur on icy streets because drivers forget to leave stopping space. · Keep your vehicle in the best possible driving condition. The lights, tires, brakes, windshield wipers, defroster, and radiator are especially important for winter driving.
Keep your windows clear. Don't start driving until the windows are defrosted and clean - even if you're only going a short distance.
Watch for danger or slippery spots ahead. Ice may remain on bridges even though the rest of the road is clear. Snow and ice also stick longer in shaded areas.

Correctly operating windshield wipers and defrosters are essential to safety while driving in snow and ice conditions. Properly maintained windshield wipers are a must; there are also special blades available that are better equipped to assist in the removal of snow from the windshield. Defroster effectiveness is essential in the initial clearing of snow and ice from the windshield - and in some instances the rear window when a vehicle is so equipped - and should be checked well in advance of need. In certain cases, a change of the vehicle thermostat will restore appropriate heat to the defroster system.

Dr. Jeremy Welch is a bellevue chiropractor - http://purechiropracticcenter.com/conditions_treated/auto-accidents

Are you getting enough Vitamin D?

2011-11-13T09:12:00.000-08:00

ARE YOU GETTING ENOUGH

VITAMIN D?

Vitamin D benefits are experienced to the fullest extent by people who maintain optimum vitamin D body stores and blood levels. You can expect better health across the board - longer life (reduction in death from all causes), fewer diseases, stronger bones and muscles, fewer infections, less depression, pain and inflammation. In short, more enjoyment of life.

New vitamin D benefits are still being discovered, almost everywhere researchers look. Here are some of the more important ones discovered so far:

Vitamin D regulates calcium and phosphorus

The first intimation of vitamin D's vital role was in 1782, when it was discovered that cod liver oil cures rickets (a disease of growing children whose bones bend due to lack of strength). Of course, they didn't know then that it was vitamin D in the oil that did the job. In fact, vitamin D plays a major role in the absorption of calcium and phosphorus, and in their proper utilization. This helps keep our bones and teeth strong, and stops calcium depositing where it shouldn't (for example in our blood vessels, heart and kidneys).

Vitamin D is essential to a healthy immune system

Vitamin D helps the immune system to fight infections - With a near-optimum blood level of vitamin D, you can expect fewer colds, 'flu, and other unwelcome opportunists (including Swineflu). Not only does Vitamin D enhance your immunity, but it inhibits the development of destructive auto-immune diseases such as diabetes, rheumatoid arthritis, lupus and multiple sclerosis.

Vitamin D is a major inhibitor of cancer, and part of this effect may be attributed to the increased vigilance of the immune system.

Vitamin D promotes cellular differentiation

Vitamin D encourages cell differentiation (differentiated cells are needed to perform specialized functions effectively) and also slows down the rate at which cells multiply, or proliferate. Both of these effects contribute to vitamin D's cancer-fighting ability. Cancer cells are characterized by a lack of differentiation and by rapid proliferation.

Vitamin D is a potent anti-inflammatory

Chronic inflammation is coming into prominent focus as a cause of many disease processes, including major killers such as heart disease and cancer.

Vitamin D is a powerful anti-inflammatory agent, which may also contribute to its effectiveness in reducing some types of muscular pain.

Vitamin D helps regulate blood sugar levels

Optimum levels of vitamin D protect against diabetes (both type 1 and type 2), insulin resistance and hyperglycemia. Diabetes is usually associated with very low levels of vitamin D. The pancreas also needs sufficient vitamin D in order to make and secrete insulin.

Getting enough vitamin D helps blood sugar control. It may also help prevent serious diabetic complications.

Vitamin D helps lower blood pressure -Maintaining adequate levels of vitamin D helps reduce the risk of hypertension. And optimum levels actually tend to reduce blood pressure in hypertensive people.

If you are still not convinced that you need to make sure you are getting enough Vitamin D check out this list of diseases that have all been linked to low vitamin D levels:

Acne

Adrenal insufficiency

Allergies

Alzheimer's disease

Arthritis

Asthma

Autism

Autoimmune disorders

Bacterial infections

Bones weak (easy to fracture)

Breast cancer

Cancer (all types)

Celiac disease

Colds and 'flu

Crohn's disease

Chronic fatigue

Chronic obstructive pulmonary disease

Chronic pain

Colonic adenoma

Colorectal cancer

Cystic fibrosis

Dementia

Dental cavities and misaligned teeth

Depression

Diabetes (types 1 and 2)

Fatigue

Gluten intolerance

Graves disease

Heart disease

Hypertension

Influenza

Kidney Disease

Low back pain

Lupus erythematosis

Macular Degeneration

Melanoma

Mental illness and mood disorders

Multiple Sclerosis

Muscle weakness and pain

Obesity

Osteo-arthritis

Osteomalacia (softening of bones)

Osteoporosis

Ovarian cancer

Parkinson's disease

Periodontal disease

Peripheral artery disease

Pelvic floor disorders

Pneumonia

Post-operative infections

Psoriasis

Rheumatoid arthritis

Rickets

Seasonal affective disorder (SAD)

Sepsis

Sports injuries

Tuberculosis

Urinary incontinence

Viral infections

Dr. Jeremy Welch's mission is to serve the patient in such a way to provide hope, encouragement, and education for attaining a higher quality of life. To find out more about the services he offers visit http://purechiropracticcenter.com/about-us/services-and-techniques/