Four Ways to avoid injury while doing yard work

Four Ways to Avoid Injury While Doing Yard Work By: Barb Berggoetz Springtime gardening can be relaxing and therapeutic - all that digging, planting and working in the soil and enjoying the outdoors. But it also can be backbreaking and exhausting. "Yard work can be considered another great form of exercise," says Dr. Stephen Ritter, of Methodist Sports Medicine/The Orthopedic Specialists. "But, with any physical activity, it's important to warm up and stretch your muscles. Just as you are susceptible to back injuries when lifting weights, you also can be prone to back sprains when weeding your garden, mowing your lawn or raking leaves," he says. So, if you're an avid gardener, here are tips to keep your back healthy: Warm up before yard work: Take time to walk around outside to prepare your muscles for moving, lifting, digging or bending. Stretch back muscles by leaning forward carefully to touch your toes. For a seated back stretch, lean forward from your hips and reach for the floor and hold. A 5- to 10-minute warm-up for your back muscles will help prevent strains or soreness later. Lift heavy loads properly: Always bend your knees and use your legs to lift your body up. Instead of reaching forward to move a heavy object, walk to it and lift it straight up off the ground by bending your knees and keeping your spine upright. Avoid bending over a lot: Kneeling is always better than bending over for long periods. Try knee pads to protect your knees from dirt or soreness. If you're weeding, try sitting on a bucket to keep your body at an angle to support your back. If you're shoveling, place the tool directly in front of you, parallel to your hip bones. Don't overdo it: Avoid straining muscles by rotating tasks to avoid repetitive movements. After 15 minutes of raking, change to pruning or mowing. Space out gardening tasks over several days. Weekly Healthy Recipe Escarole With Pancetta   Yield:  4 servings Level:  Easy    Directions Cook 3 tablespoons diced pancetta in a skillet until crisp; drain on paper towels. Add 2 tablespoons olive oil and 4 smashed garlic cloves to the skillet; cook 1 minute. Add 1 head chopped escarole and cook, tossing, until wilted, about 5 minutes. Add the pancetta and season with pepper.    SERVES 4 Calories: 124 Total Fat: 10 Saturated Fat: 2 grams Protein: 4 grams Total carbohydrates: 5 grams Sugar: 0 gram Fiber: 4 grams Cholesterol: 9 milligrams Sodium: 224 milligrams Photograph by Antonis Achilleos   Dr. Jeremy Welch is a bellevue Chiropractor learn more here: http://purechiropracticcenter.com

Exercise for people who sit at a computer

Sitting at a computer all day can be taxing on your eyes, neck, shoulders and back. Neglecting muscle aches and eye strain can lead to repetitive stress injuries and may take a toll on your eyesight. Prevent work-related complications by performing exercises right at your computer desk and by taking frequent breaks throughout the day.

Relaxation
Relaxation exercises can relieve the tension in your neck, shoulders, arms and back. The simple act of relaxation can also help you refocus after hours of sitting at the computer screen. Put your elbows on your desk or computer table so that your arms are in the air and your palms are facing up. Lean your head into your arms, allowing your body weight to settle into your hands. Your eyebrows should rest on the bottom of your palms, and your forehead should be pressed against your fingers. Practice deep breathing during this relaxation exercise by taking slow, calculated breaths in through your nose. Hold each breath for a couple of seconds before exhaling through your mouth. Fifteen to 30 seconds of relaxation exercises every couple of hours can be beneficial. You can also massage your brow bone, cheekbones, eyelids and temples after relaxation exercises to loosen tense muscles in your face.
Eye Exercises
Eye strain is a particular concern of people who sit at a computer for many hours at a stretch. Whether you use the computer for work or play, your eyes can become tired and sore with prolonged use. A simple eye exercise that can prevent eye strain is referred to as the “20 rule,” according to MayoClinic.com. For every 20 minutes you are working at the computer, avert your eyes to a focal point 20 feet away from you. Hold the object in your sight for 20 seconds.
Neck and Shoulders
Ease the aching in your neck and shoulders by performing exercises at your computer or in your desk chair. Tilt your neck down toward one shoulder, hold for five seconds and straighten up to your normal position. Repeat the exercise with the other shoulder, and continue the cycle until you have completed five to 10 repetitions on each side. Roll your shoulders forward and backward five times each, and shrug up and down several times to loosen your shoulders. Perform these exercises as often as needed to reduce the tension in your muscles. Reduce the risk of hurting your neck and shoulders during computer work by ensuring that your monitor is at the right height for your body. The top of your computer screen should be at eye level so you don’t have to crane your neck as you work or play.

Arms and Hands
Keep your arms and fingers limber while sitting at the computer to prevent muscle cramps and possible repetitive strain injuries such as carpal tunnel syndrome. Lay your arm flat on the desk with your palm up, and touch each finger to your thumb, one at a time. Perform wrist bends while your palm is face up. Bend your wrist so that your fingers point toward the sky and continue to bend your wrist as far as you can toward your elbow. Turn your arm over so your hand is palm down and form a fist. Alternate between making a fist and spreading your fingers out wide to stretch your hand and fingers.
Back
Your back can become sore and tight from sitting at a computer desk for long stretches of time. Walk around for a few minutes every hour or more often if needed. Perform back bends right at the computer by bending over in your chair and touching your toes for five seconds. Get out of your chair and perform squats, an exercise in which you bend deeply from the knee while keeping your back straight. Squats can help relieve tension in your upper back and shoulders.

References

• University of Maryland Environmental Safety: Exercises for the Desk-Bound
• Carnegie Mellon Environmental Health and Safety: Desk Exercises
• MayoClinic; Eyestrain Prevention; July 2010

Weekly Healthy Recipe 

Picadillo Pockets Recipe  Total Time:50 minPrep:  20 min
Cook:  30 min
Yield: 4 servings

Ingredients

• 2 teaspoons vegetable oil, plus more for brushing
• 1 shallot, finely chopped
• 1 clove garlic, minced
• Pinch of ground cinnamon
• 1/2 pound ground beef
• Kosher salt and freshly ground pepper
• 1 tablespoon tomato paste
• 3 tablespoons chopped tomato
• 3 tablespoons golden raisins
• 3 large pimiento-stuffed olives, finely chopped
• All-purpose flour, for dusting
• 1 11-ounce tube refrigerated French bread dough
• 1 large egg

Directions

Heat the vegetable oil in a medium skillet over medium-high heat. Add the shallot, garlic and cinnamon and cook, stirring, about 1 minute. Add the beef, 1/4 teaspoon salt, and pepper to taste; cook, breaking up the meat with a wooden spoon, until browned, about 3 minutes. Add the tomato paste, chopped tomato, raisins and olives and cook, stirring, 2 more minutes. Season with salt and pepper. Let the mixture cool completely.
Preheat the oven to 425 degrees F and brush a baking sheet lightly with vegetable oil. On a floured surface, roll out the dough and fill the dinner pockets. Place the pockets seam-side down on the prepared baking sheet. Beat the egg and 1 tablespoon water in a small bowl; brush the pockets with the egg wash. Bake until golden brown, about 15 minutes.

Dr. Jeremy is a Bellevue Chiropractor learn more here

Sleeping positions that reduce back pain

Sleeping positions that reduce back pain

by Mayo Clinic Staff 

  

Sleeping on your side

Your usual sleep position - along with other factors, including your weight and your sex - can strain your back and contribute to development of back pain. Sleeping positions also affect existing back pain, either by letting you sleep comfortably or by making you wake up sore. Similarly, back pain is more likely to keep you awake when your sleeping position provides no relief.

The most common sleeping position is on your side, with your legs and hips aligned and flexed. Because this position leaves your upper leg unsupported, the top knee and thigh tend to slide forward and rest on the mattress, rotating the lower spine. This slight rotation may contribute to back or hip pain. To prevent that problem, place a pillow between your knees and thighs.

Sleeping on your back

If you sleep on your back, place a pillow under your knees to help maintain the normal curve of your lower back. You might try a small, rolled towel under the small of your back for additional support. Support your neck with a pillow.

This position may be helpful if you have low back pain.

Sleeping on your abdomen

Sleeping on your abdomen can be hard on your back. If you can't sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Use a pillow under your head if it doesn't place too much strain on your back. If it does cause strain, try sleeping without a pillow under your head.

Weekly Healthy Recipe Spiced Lentils Directions: Bring 1 cup red or yellow lentils, 4 cups water, a pinch of turmeric and a 1-inch piece chopped ginger to a boil; simmer 15 to 20 minutes. Whisk vigorously; season with salt. Cook 1 teaspoon cumin seeds, 2 sliced garlic cloves and 2 to 3 dried red chiles in a skillet with 3 tablespoons olive oil over medium-high heat, 2 minutes. Add 1 cup halved cherry tomatoes; cook 1 minute. Stir into the lentils with some chopped cilantro. Serves: 4 Calories: 271 Total Fat: 11 grams Saturated Fat: 1.5 grams Protein: 14 grams Total carbohydrates: 30 grams Sugar: 2 grams Fiber: 7.5 grams Cholesterol: 0 milligrams Sodium: 136 milligrams

No-Sweat Home Workouts

No-Sweat Home Workouts

What the pros know: It's the little stuff you do, every day, that adds up to big results

Here's a novel way to think about exercise: as something you can do all day in your kitchen or bedroom, or even when you're lugging a laundry basket down the hall. Fitting in hour-long workouts just isn't realistic for most of us; fortunately, research shows that mini-bouts of activity--a few squats here, some quick crunches there--can have as big an impact on your fitness level and health as longer routines can.

An 18-month study at the University of Pittsburgh found that doing three 10-minute bursts of exercise daily was as beneficial for weight loss and heart health as a single 30-minute workout. The trick is to figure out what to do in those 10 minutes--a brisk walk is always a smart option, but mixing things up keeps you motivated and your body challenged. Here, top trainers share their favorite ways to fit fitness into every room in the house (bathroom included!).

Living/Family Room

I have a BOSU--a half-dome squishy balance gadget--in my family room.

One of my kids is always sitting or standing on it while watching TV.

My youngest is constantly balancing--working his core without realizing it! --Chris Freytag, star of the DVD Prevention Fitness

Systems: Short Cuts to Big Weight Loss

 

Fitness Tips

•Relieve Soreness Fast

•3 Simple Strength Training Moves

•4 Exercises That End Back Pain

Cardio

Trigger 5x more weight loss in just 2 weeks! Learn more today.

 

Tuck a resistance band behind a pillow or under a couch cushion. You can get an entire-body workout while watching Dancing with the Stars.

Stand on the middle and pull the ends to the front, back, and sides for an upper-body sculpting session; tie it in a loop around your legs and do leg lifts in every direction to tone your thighs and butt.

--Jennifer Mrozek Sukalo, owner of Healthy Lifestyle Solutions in Scottsdale, AZ

Keep a workout DVD in your player at all times. Just push play and go. --Stella Sandoval, star of the DVD 10 Minute Solution: Latin Dance Mix

 

Kitchen/Dining Area

I clean the floor by "foot." Instead of using a mop, I step on a damp cloth and scrub with my right foot; my left foot dries with a second towel. For the final shine, I use two clean towels and glide to polish. My heart rate goes up and my hips get a workout--and it makes me giggle! It burns as many calories as a brisk walk. --Patricia Moreno, creator of the DVD Intensati: Great Body, Great Life

Put a mini-trampoline in your kitchen, and march and bounce on it for

5 to 10 minutes while you're waiting for your coffee to brew.

--Tamilee Webb, star of the DVD The Best of Tamilee: Buns, Abs & Arms

Bedroom

I store a yoga mat under my bed and pull it out when I watch the news so I can stretch--I try to get in 10 minutes every night. --Chris Freytag

Slip a set of wrist weights around the handle of your vacuum cleaner, then clean your way to stronger muscles and bones (or strap them on your wrists before you start to vacuum). The extra weight ups resistance, so you're sneaking in light strength-training. --Lynn Anderson, MD, star of the DVD series Anti-Aging Workout for Every Body

Don't sit down when you're getting dressed. Stand on one foot and lift the other up to put on your shoes or pants. This helps with balance and also firms your core. --Patricia Moreno

Do 10 triceps dips and 10 incline push-ups on the edge of the bed the minute you get up. --Tamilee Webb

Bathroom

There's a small balance tool called a Dyna Disc (lifestylesport.com)--a wobbly plastic pillow that I put under the sink in the bathroom. I stand on it while I wash my face. I also balance on one leg while putting on makeup, and do squats while drying my hair. --Jennifer Mrozek Sukalo

Get a nonskid plastic step stool for the bathroom. Stand on top and lunge back and tap a toe on the floor while brushing your teeth. Do a minute on each side. --Patricia Moreno

Sandwich your shower with a mini-workout: As the water is heating up, whip off a set of crunches on the bath mat. After you loosen your muscles in the warm water, towel off, then do some stretches. --Ellen Barrett, star of the DVD series Prevention Fitness Systems: Flat Belly Workout

Hallways

Leave a pair of dumbbells by the bedroom door. Grab them on your way out and do walking lunges for great butt and thigh toning. Put the dumbbells down in another high-traffic spot so they're ready for the next round. --Stella Sandoval Clear clutter from staircases so that you can use every trip to firm your thighs: Head upstairs two steps at a time, or one at a time as fast as you can, or go up backward to increase balance and coordination (hold rail for safety). Or try going up sideways, crisscrossing as you step. --Minna Lessig, star of the DVD Tank Top Arms, Bikini Belly, Boy Shorts Bottom Stash a basket by the front door with everything you need for a walk: dog leash and toys; shoes, sweatshirt, and hat; fanny pack for ID, keys, money, cell phone, and iPod. --Stella Sandoval

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

Maximize your cardio

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

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