A Neck Without A Curve

I was put in touch with Dr. Jamey Krueger through WFMH trainer, Branden Bonk. So, I met with Dr. Jamey  (Chiropractic First) to tell him about the WFMH Challenge and to see what his practice was all about. Originally hailing from Wisconsin, he moved back to the Lincoln area to be closer to his wife’s family. He had a successful practice in Wisconsin and had the opportunity to make some life changing improvements in many of his clients and his mission is the same for his clients in Lincoln.
Walking through the doors of his office with its modern décor and music playing, it doesn’t feel like a typical doctor’s office. In fact, Dr. Jamey just likes to go by Jamey. It’s his philosophy to get to know his clients on more of a personal level and less of a patient level.

I was asking Jamey all sorts of questions about chiropractic care and the equipment that was in the office. Instead of just hearing about it, he asked if I wanted to get scanned… so I agreed. I am glad I did (we will get to the “why” later…)! He performed 4 scans on me to measure how well my nerves are working. You won’t have any symptoms of nerve blockage until it’s blocked 60%... so oftentimes there can be something out of whack without even knowing it.

The first scan he did was Heart Rate Variability. This can determine if you are stuck in the Fight or Flight mode, which can impair your immune system. The second scan he did was Dual Thermography. There should be equal blood flow on both sides of your spine and if there isn’t that can indicate a nerve imbalance. The third scan he did was Surface Electromyography. This measures how hard your body is working to hold yourself upright. If muscles are constantly contracted it can lead to fatigue since tensed muscles use more energy than relaxed muscles. The fourth and final scan he did was Range of Motion. This measures the motion between two vertebras. If vertebras start moving as “pairs” instead of individually, this can lead to degeneration (which is NOT good).

Together, these scans took about 15 minutes. The computer calculates the results and gives you a score. Ideally, one would like a score between 89-100. I nearly failed.

Below is a scan of my neck:

I thought great, looks like a neck. I took Anatomy back in high school and I am coming up on my 10 year reunion. I don't remember what a neck SHOULD look like!

Apparently, your neck should have a curve in it. Mine has NO curve, and in fact, it's starting to curve THE OTHER WAY. Not good. Here is what a neck SHOULD look like.

The most starking difference is the fact that the vertical line should be touching the neck (as pictured above - it's a little bit in front of the neck, but almost touching...). Whereas in my situation, the vertical line is miles away from where it should be. The two horizontal lines should be parallel to one another, and in my situtation that just isn't the case.

Many things can cause your neck to have no curve. Accidents and poor posture (looking at a computer screen all day) are two main causes. I have not been in an accident, so looks like I have really poor posture.

With my neck not having the proper curve, my nerves don't have a clear path to send all their messages so this can cause problems within the body... hence the reason it's very important to get that curve BACK!

I have spent the last couple weeks working on getting that curve back, both in the office with Jamey, and soon at home as well. Stay tuned to my progress!

Week One Healthy Sample

This week we tried the Morningstar Farms Tomato and Basil Veggie Burgers and Sweet Potato Fries.


http://morningstarfarms.com/products_tomato-and-basil-pizza-burgers.aspx

Veggie burgers are a great substitute for a hamburger if you’re looking for something different. (Nothing is wrong with a hamburger if you choose the lean variety). Veggie burgers have less calories than a typical hamburger patty, significantly less fat, and have fiber (hamburger does not have fiber). You can find these in the frozen section of Hy-Vee.

Sweet Potatoes are a great source of Vitamin C and fiber, and won’t spike your blood sugars like their white counterparts. I ONLY buy sweet potatoes now… they just have quite a few more health benefits than white potatoes. You can bake sweet potatoes just like you do a regular potato, or you can slice them and bake them on a cookie sheet in the oven for sweet potato “chips”. Frozen sweet potato fries are awfully convenient, you don’t have to peel and slice the sweet potatoes, the prep work has been done for you. Just put them in the oven and 15 minutes later you have a healthy side dish to any meal!

http://www.alexiafoods.com/products/sweet-potatoes/sweet-potato-julienne-fries

You can find sweet potato fries in the frozen section (regular and health market) of Hy-Vee.

Today, the kiddos in the youth program will be sampling edamame in the shell.

http://www.seapointfarms.com/

Super convenient to prepare as a snack, edamame is a great source of protein. These little soy beans are steamed while still in the pods, and you eat them by squeezing the beans out of the pods – you then toss the pods away.

Week One Day Three

Courtesy of Karen Kuzma, Registered Dietitian:

“Oatstanding” Breakfast Cereal

There’s a super grain that most households already have stocked in their cupboards. And because people eat more of this grain during January than any other month, we celebrate Oatmeal Month. But what should be celebrated about oatmeal is the health benefits for your heart.

There’s 25 years of evidence supporting the health benefits from oatmeal, mostly from its fiber. Oats contain soluble fiber, which has been shown to help lower LDL (bad) cholesterol, help control blood sugar levels and control appetite.

Because oats are a plant food, they naturally provide phytochemicals, similar to fruits and vegetables. New research has found that oats have unique antioxidants that may play a role in maintaining artery health. Flavonoids found in oats may protect LDL from oxidation. LDL that is oxidized is thought to possibly lead to hardening of the arteries. In addition, other studies have found flavonoids in oats have anti-inflammatory properties and may help reduce plaque build-up in the walls of arteries.

Steel-cut oats have gained popularity recently. The difference between steel-cut and old-fashioned oats is mostly texture. Steel-cut oats are cut into two to three pieces, and when cooked have a chewy texture. Old-fashioned oats are steamed and rolled, which reduce the cook time. Nutrition for both is similar.

An oatmeal bar is a great way to provide a breakfast to suit everyone’s taste. Offer a variety of toppings to customize a bowl of oatmeal to personal preferences and tastes.

Because cook time for steel-cut oats is longer, cooking in a slow cooker is ideal with the Overnight Oatmeal recipe below.

Overnight Oatmeal
Serves 16 (1/2 cup each).

All you need

Non-stick cooking spray
2 cups uncooked steel-cut oats
8 cups water or skim milk
1/2 tsp salt, optional
Assorted toppings such as brown sugar, maple syrup, cinnamon, raisins, fresh fruit or berries, optional*

All you do:
1. Coat 6-quart slow cooker with non-stick cooking spray.
2. Stir together oats, water and salt, if desired, in slow cooker. Cover and cook on LOW for 8 hours or overnight or until nearly all water or milk is absorbed.
3. Stir well before serving. Serve with assorted toppings, if desired. Refrigerate leftovers.

Nutrition facts per serving: 40 calories, 0.5g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 7g carbohydrate, 1g fiber, 0g sugar, 1g protein.

*Toppings for oatmeal bar:
Chia seed
Milled flax seed
Chopped walnuts or almonds
Dried cranberries or blueberries
Raisins
Fresh or frozen berries
Chopped apple or banana
Mini chocolate chips
Peanut butter
Marshmallows
Ground cinnamon

Week One Day Two - Importance of Breakfast

Congratulations on making it to day TWO of your healthy lifestyle journey.


Today I want to hit on the importance of breakfast. If you begin to view your body and metabolism like a slow burning fire you will understand why you need breakfast. When you let that fire slowly burn overnight (6-9 hours) it’s going to be starving for fuel come morning. If you don’t fuel it (with food) it won’t operate at peak performance. So, rev up your metabolism in the morning and start your day off right by eating a nutritious breakfast. If you workout in the morning and can stomach it, go ahead and eat before your workout. It’s best to have SOME food in the body to fuel your workout, even if it’s half of a banana or a quick piece of whole grain toast.

Below I have given you some breakfast ideas. If you’re anything like me, your brain doesn’t really wake up until mid morning, so I try to make breakfast as simple as possible.

Eggs (one or two egg yolks aren’t bad for you… especially if you get the eggs fortified with omega-3, because that’s where the omega 3 is found!). I usually scramble two whole eggs (Land-O-Lakes fortified with Omega 3) and mix in some egg beaters for added protein. I scramble them up (if I am in a real time pinch, I microwave them). Top with some salsa or ¼ cup cheddar cheese, and you have a great breakfast! Approx. 275 calories and 17g of protein, with 0 g sugar, and 0 g fiber.

Whole Grain Toast with Peanut Butter and Honey (Oro Wheat Double Fiber, one slice, 1Tbs. Smuckers Natural Peanut Butter, and ½ Tbs honey) Approximately 200 calories, 11g protein, 8g fiber, and 11g sugar.

Bowl Kashi Cinnamon Harvest Cereal. When looking for a breakfast cereal aim for one with less than 10g of sugar per serving. This particular cereal has 9g of sugar per serving, 5g of Fiber, 6g Protein, and 180 calories. Pair this cereal with a cup of skim milk and the total nutritional breakdown is: 260 calories, 14g protein, 5g fiber, and 20g sugar.

Our Registered Dietitian, Karen Kuzma has written a wonderful blog post about incorporating steel-cut oats as a breakfast option. Look for that post tomorrow!

-Sara

Welcome!

Welcome!


Congratulations on making the commitment to your life and well being to become a healthier person. I know I speak on behalf of everyone (your trainer, your program organizer, etc.) when I say we are so glad you made the decision to become PROACTIVE about your health, instead of REACTIVE. When people wait until they are bedridden in a hospital bed… or their health conditions are so bad they cannot participate in activities such as this, it makes the journey to a healthy lifestyle even harder. So thank you for choosing to be healthy, before it’s an insurmountable possibility.

Change

This challenge is not easy. We will be asking you to change more habits then you knew you had. We will be asking you to change the way you think about things and the way you react to things. We will be asking you to make your health top priority.

Time

I can speak from a mother and wife’s standpoint when I say, in the beginning, it’s hard to be leaving your husband and kids 5+ times a week to go workout. Seems awfully selfish when our lives and schedules are so busy and we don’t have much time to spend together the way it is. I spent awhile struggling with that dreaded “mommy guilt”. However, after a couple weeks of this… I noticed something. Instead of being so tired at night and spacing off in front of the TV, I actually interact with my kids and husband… spending more QUALITY time with them. I don’t have much to offer anyone when I’m tired, unhealthy and weak. Sure, my husband and girls might have seen me more often, but it wasn’t quality time spent together. So when you head out the door leaving your family behind, just know that you are going to come back home refreshed and recharged, ready to spend quality time with them.

Family

This challenge is a great catalyst for getting your whole family involved in healthy living. NO ONE is immune from needing to live a healthy life. It doesn’t matter if your husband can eat 5,000 unhealthy calories a day and not gain a pound (and he doesn’t even have to work out). That doesn’t mean he is HEALTHY. Our bodies were designed to move on a regular basis and be fed clean nutrition, starting from the day we were born until they day we die. Find an activity the whole family can participate in, even if it’s just a walk around the neighborhood. Race your kiddo to the end of the block. Better yet, race your husband or wife to the end of the block. Whoever comes in second has to do the dishes. 

Investment

Just as you invested in a life of UNhealthy living, you will need to make the decision to invest in a life of healthy living. I cannot listen to one more person tell me they can’t afford healthy food, when they make regular trips through the fast food lane. That $5 you spent getting a cheeseburger and French fries could have easily bought a loaf of the “expensive” bread (aka, whole wheat bread) that would have fed you for the WHOLE WEEK. Yes, healthy food can be more expensive, and justifiably so… it’s actually loaded with nutrients our bodies need, not filled with chemicals and fillers. However, there are ways around this. When “expensive” bread goes on sale, buy 2 or 3 loaves. Bread freezes wonderfully. Buy chicken breasts in bulk. Make more frequent stops to the grocery store, to reduce spoilage and waste. Take your family with you… have them help pick out healthy foods they want to eat. That way, the food will actually be eaten at home, and fewer trips through the drive through or to restaurants will take place… and we all know how expensive going out to eat can be.

Many people are shocked at how expensive boot camps, gym memberships, etc. can be. However, look at how much CABLE costs! Again, if you are paying for cable… and feeling bad because you can’t afford to workout with everybody else, then CANCEL YOUR CABLE. Unless you are doing those “on demand” workouts, your cable subscription isn’t adding any years to your life or improving the quality of it.

Workout for free! You can get a great workout in free of charge. Go outside and walk or run. You don’t need a membership to use the streets and sidewalks, all you need is a pair of shoes. But then again, that’s debatable. Barefoot running is becoming increasingly more popular. Save up and buy a bike. Save up some more and buy a bike trailer to tote your kids along in. Go to Play It Again Sports and buy some used weights, resistance bands, etc. and make up your own workouts. If you are dedicated to be motivated on your own, YOU CAN DO THIS!

The first day… the first week can be hard. But it’s hard being unhealthy too. As Marty Wolff would say, “Pick your hard”.

See you tonight at the meeting!

Sara

Survivor - Lincoln = Point Breakdown

Congratulations to Team Body OverHALL (tribal name: Figure Chasers) for taking the win! Here is the point break down and the answers to the Fad Diets of the Decades.

Physical Challenge
Punch Gym 22 points
Body OverHALL 16 points
Body Innovations 13 points
Capital City 6 points

Food Challenge
Body OverHALL 40 points
Body Innovations 40 points
Capital City 38 points
Punch Gym 37 points

Fad Diets of the Decades
Body OverHALL 20 points
Body Innovations 16 points
Capital City Boot Camp 15 points
Punch Gym 9 points

Fad Diets of the Decades...

1920's: Cigarette Diet
1930's: Grapefruit Diet
1940's: Cabbage Diet
1950's: Vibrating Belts
1960's: Drinking Man's Diet
1970's: Scarsdale Diet
1980's: Master Cleanse
1990's: Hollywood Diet
2000's: Atkins
2010: Shake Weight

Halloween Tricks for Treats

The following is courtesy of Karen Kuzma, Registered Dietitian. Listed below are some tips to keep in mind while surviving the Halloween Holiday without eating 5 pounds worth of sugary treats! (the following was written with kids in mind... but the same goes for adults!)

Halloween Tricks for Treats

Halloween means bags filled with sugary, sticky, chocolaty candy.

This can be frightening for many parents who worry about their kids’ eating habits. Here are some tips from the Registered Dietitian Karen Kuzma to help fit those Halloween treats into your child’s healthy diet:

• Halloween is a fun night for kids, so enjoy small portions of candy.

• Eat before you trick-or-treat. Serve your child a nutritious meal or snack before going trick-or-treating so he/she won’t dig into the bag of candy before he/she gets home.

• Teach your kids that “treats” are at the top of the Food Guide Pyramid and can fit into a healthful meal after all the other food groups have been consumed. Eat candy as part of a well-balanced meal instead of as snack in-between meals.

• Divide candy into weekly and daily portions - when it’s all gone, they need to wait until the next day or week. Let your kids pick out a few of their favorite candy pieces to have each day. Remember, parents are in charge of what kids eat.

• Large amounts of candy can be frozen to help with portion control.

• Remind your kids to brush and floss after eating candy.

Healthy Halloween Treats

Cheese and cracker packages
Chewing gum
Boxes of animal crackers
Cheese sticks
Juice boxes (100% fruit juice)
Granola or cereal bars
Small packages of pretzels and popcorn
Small packages of sunflower seeds or nuts
Packages of instant cocoa mix
Peanuts in the shell
Dried fruit
Individual cereal boxes
Fortune cookies
Balloons
Stickers
Crayons
Comic or coloring books
Toothbrush and toothpaste
Pencils
Colored chalk
Erasers
Silly Putty or bubbles
Whistles
Trading cards
Rubber spiders or worms

Karen Kuzma, Registered Dietitian