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Chiropractic Patients Less Likely to Suffer Drug Reactions

Chiropractic Patients Less Likely to Suffer Drug Reactions

 

Most people experience back pain, and many of these patients use drugs for pain relief. A 2014 study1 found that of older adults with chronic back pain, 72% of them were using some kind of analgesic to help cope with the pain. Another study2 found that 32% of back pain patients in their analysis were using prescribed opiates for relief.

It’s unfortunate that so many patients depend on drugs for musculoskeletal aches and pains, especially when chiropractic is an effective and safe way to not only relieve pain, but also prevent future pain episodes.

Now a new study3 shows that chiropractic also is linked to a lower risk of adverse drug reactions in patients with back pain. In this study, the authors looked at the medical records of over 19,000 adults in New Hampshire who had at least two doctor visits for back pain. 9.810 of these patients used chiropractic care; 9,343 patients used regular medical care. The researchers analyzed the number of adverse drug effects (ADEs) experienced by the two groups.

The authors found:

  • Younger patients were more likely to use chiropractic care.
  • Non-chiropractic patients tended to have more health problems, in general, when compared to those who used chiropractic.
  • Chiropractic patients experienced 51% fewer adverse drug reactions (.4% vs .9%) compared to medical patients.
  • 15 non-chiropractic patients were diagnosed with drug withdrawal, while zero chiropractic patients had drug withdrawal.

This study had some limitations, as the study data didn’t included details about the types of drugs the patients were using or how frequently they were using medications. But the authors conclude that the “utilization of chiropractic care may be associated with reduced risk of ADEs; however, no causal relationship has been established.”

Another study by the same group of researchers found that chiropractic patients were 55% less likely to be prescribed opiates for their pain and had lower health care bills.

With the opiate epidemic in the US, it’s critical that we find non-opiate approaches to back pain treatment. Chiropractic is about restoring health without the use of drugs. By helping the body heal naturally, chiropractic can help you stay well and help you avoid unnecessary adverse drug reactions, too!

  1. Enthoven WT, Scheele J, Bierma-Zeinstra SM, Bueving HJ, Bohnen AM, Peul WC, van Tulder MW, Berger MY, Koes BW, Luijsterburg PA. Analgesic use in older adults with back pain: the BACE study. Pain Medicine 2014 Oct;15(10):1704-14. Doi: 10.1111/pme.12515.
  2. Ashworth J, Green DJ, Dunn KM, Jordan KP. Opioid use among low back pain patients in primary care: Is opioid prescription associated with disability at 6-month follow-up? Pain. 2013 Jul;154(7):1038-44. doi: 10.1016/j.pain.2013.03.011.
  3. Whedon JM, Toler AWJ, Goehl JM, Kazal LA. Association Between Utilization of Chiropractic Services for Treatment of Low Back Pain and Risk of Adverse Drug Events. Journal of Manipulative & Physiological Therapeutics 2018 May 26. pii: S0161-4754(17)30136-7. doi: 10.1016/j.jmpt.2018.01.004.
Honey Chocolate Bundt Cake

Honey Chocolate Bundt Cake

Honey Chocolate Bundt Cake

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Category: Desserts

Yield: 10 - 12 Servings

Ingredients

  • 4 eggs
  • ⅔ cup sugar
  • ⅔ cup oil
  • 1 cup honey
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • pinch salt
  • ½ cup Dutch Process Cocoa Powder
  • 2 cups flour
  • 1 cup milk or parve milk

Instructions

  1. Preheat oven to 350. Grease and flour a bundt pan and set aside.
  2. In the bowl of an electric mixer, beat together eggs, sugar, oil, honey, vanilla, baking powder, baking soda and salt until creamy.
  3. Add cocoa, half the flour, half the milk, then the remaining flour and milk. Beat until just combined.
  4. Pour batter into prepared baking pan. Bake for about 45 minutes, until a toothpick inserted into the center comes out clean.
  5. Cool completely before adding glaze (see below), if using.

Notes

http://chiroaddict.com/honey-chocolate-bundt-cake/

Chicken Florentine Casserole

Chicken Florentine Casserole

Chicken Florentine Casserole

Category: Main Dishes

Yield: 2 Servings

Tip: Cooked brown rice can be refrigerated for up to 4 days as long as you cool it quickly and store it in a shallow sealed container. Make a big batch at the beginning of the week to use for speedy salads, side dishes and casseroles.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1/2 cup sliced button mushrooms
  • 1/2 cup shredded carrot
  • 1 teaspoon minced garlice
  • 1 tablespoon all-purpose flour
  • 1 cup milk
  • 1/4 cup grated parmesan
  • pinch ground nutmeg
  • freshly ground black pepper
  • 1 cooked, skinless, boneless chicken breast, shredded
  • 2 cups cooked brown rice
  • 2 cups packed fresh spinach

Instructions

  1. Preheat oven to 350 degrees Farenheit
  2. Heat the olive oil in a medium skillet over medium-high heat. Saute the onion, mushrooms, carrot, and garlic until softened, about 5 minutes. Stir in flour until it looks pasty, about 1 minute. Stir in the milk and continue stirring until the sauce thickens, about 4 minutes. Add the cheese and nutmeg. Season with pepper.
  3. Put the chicken, rice, and spinach in a large bowl, pour the sauce over, and mix well with a large spoon.
  4. Spoon the chicken mixture into an 8 x 8 cassarole dish. Bake until bubbly and lightly browned, about 15 minutes.

Notes

Today's recipe is shared from Healthy Cookbook for Two by Rockridge Press

http://chiroaddict.com/chicken-florentine-casserole/

Why is chiropractic care essential for Crossfit?

Why is chiropractic care essential for Crossfit?

Crossfit is intense. It exercises the body and pushes it to perform at its maximum ability. However, like any exercise (especially high-intensity exercise), you should take steps to prevent injury. Of course, taking time to warm up and ensuring your form is correct, will help you reduce the chance of injury. But, there is one more step to add to your routine: regular chiropractic care.

You may think going to the chiropractor is only for adjustments and to relieve pain, but it’s more than that. Chiropractic care may actually increase your overall performance by giving you better range of motion and even improving your balance. It can also assist in helping you heal quicker.

Chiropractors can help your body stay aligned and flexible to reduce injury. They can also assist you when you’re dealing with neck pain, back pain, or injuries.

If you’re committed to putting your body to the test and keeping yourself in top notch shape, don’t disregard chiropractic care. Crossfit can push you to excel and to perform at a high level. However, as you’re pushing yourself to your limit, it can also lead to injury.

Just by practicing Crossfit, you’re showing how committed you are to staying healthy and fit. Just make sure you’re taking it a step further and taking care of your current and future health by practicing proper form and immediately addressing any issues with your chiropractor.

If you need to schedule an appointment with Dr. Oblander, please call 406-652-3553.

This article was shared from the following website: https://www.chirohealthusa.com/patients/why-is-chiropractic-care-essential-for-crossfit-2/

Got Neck Pain? Upper Back Adjustments Can Help!

Got Neck Pain? Upper Back Adjustments Can Help!

Almost everyone experiences neck pain from time to time during their lives. Doctors estimate that on any given day, 10% of the adult population is suffering from a “stiff neck.” However, it’s a different story when that neck pain persists and becomes chronic. Chronic neck pain can result in both physical and emotional distress. Employment statistics suggest that neck pain is second only to back pain as a cause of missed work, affecting as much as 45% of the workforce.

If you have experienced chronic neck pain yourself, you may know that traditional medical doctors offer relatively few treatment options. You may also know that most of these options are intended only to manage the pain, not to address the underlying cause. However, recent research published in the Journal of Manipulative and Physiological Therapeuticsis hopeful, suggesting that chiropractic spinal manipulation significantly improves patients’ neck pain in a short amount of time.

In the study, 60 patients with chronic non-specific neck pain received spinal manipulation delivered by chiropractors in a double-blind, randomized trial. Two groups of 30 patients were created, and two different techniques of spinal manipulation were employed to adjust the thoracic vertebrae in the upper back. One technique had the patient lying prone (face down), and the other had the patient supine (face up). Measurements were taken before manipulation, immediately afterwards, and twenty minutes later. Little or no difference was found in the relative effectiveness of the two techniques, but both groups reported significantly reduced neck pain, while objective measurements showed significantly improved mobility (cervical range of motion) and a reduced sensitivity to pressure pain.

This study‘s findings correspond with an earlier study that compared the effectiveness of manual therapies provided by a chiropractor, a medical doctor, and a physical therapist to relieve neck pain. In that study, the success rate of the chiropractic groups at the seven-week mark was two times better (68.3%) than the other two groups. Patients in the study were able to use far less medication to treat their pain and reported far fewer work absences.

The recent findings also correspond to a survey of alternative health care treatments conducted by Consumer Reports, polling 45,601 of their subscribers. One in four respondents felt that they received better care from their chiropractors than from their medical doctors. More importantly, in this survey, chiropractic care outperformed all other treatments for both back pain (65% reporting that it “helped a lot”) and neck pain (64% similarly reporting that it “helped a lot”). In contrast, the respondents reported that prescription medications only helped 49% of the time.

It is gratifying to see that science is confirming what chiropractors and their patients have known for some time—that chiropractic spinal manipulation may be the most effective method for treating chronic neck pain. Whether your neck pain is acute or chronic, perhaps you should put your chiropractor at the top of the list of medical specialists to consult. Chiropractic care is safe, gentle, and—above all—it works.

If you are experiencing chronic neck pain, be sure to call Oblander Chiropractic and schedule an appointment with Dr. Greg Oblander! Our phone number is 406-652-3553.

Fear or Phobia: What’s the Difference?

Fear or Phobia: What’s the Difference?

frightened-woman

It’s normal to have fears. Fear is a useful emotion that keeps us from doing things that may be harmful or dangerous. Our species continues to exist today because our earlier ancestors had a healthy fear of certain types of predators, environments and situations. In the modern world, many of those primal fears have become much less relevant. Nevertheless, quite a few of us still have a lingering apprehension of spiders, snakes, darkness, heights or other things that we perceive to be dangerous. For most people, this instinctive fear is just quirky or uncomfortable—something we can usually avoid or overcome without too much effort. But what if this apprehension becomes all-encompassing and interferes with daily life? When this happens, you may be dealing with a phobia.

Psychologists define a fear as being “an emotional response to a real or perceived threat,” whereas, according to the Oxford English Dictionary, a phobia is “an extreme or irrational fear of or aversion to something.” Note the words extremeand irrational. A phobia keeps you from living your life as you normally would if the feared situation were not present. For example, you may become nervous or agitated in small or confined spaces and generally avoid taking the elevator. But if that fear is severe enough that it keeps you from taking your dream job because you’d need to use an elevator every day to get to your office, then you likely have a phobia (“claustrophobia”).

Symptoms of a phobia can be both mental and physical. In some cases, just thinking about the thing you fear can bring on the fight-or-flight response. Phobia symptoms often include general anxiety, trembling and feelings of nausea. Your heart may begin pounding and you may start sweating, feeling lightheaded, and breathing so quickly that you begin to hyperventilate. You may also feel an intense need to escape, feel like you are going to die, or fear losing control. Even though you may understand that your phobia is irrational, you still have no ability to stop it.

Not all phobias interfere with the everyday lives of people who have them. A phobia of snakes (called “ophidiophobia”), for example, probably won’t matter much to a city dweller unless he or she visits the reptile house at the zoo. However, a phobia of crowds (“enochlophobia,” “demophobia” or “ochlophobia”) could be a big problem on city streets or in the subway.  Other phobias can have a significant impact on anyone who has them. For about 3% of the population, their fear of doctors (“iatrophobia”) is so great that they avoid any form of healthcare whatsoever, including preventive care. Obviously, this can put their health and even their lives at risk.

If a phobia is affecting your day-to-day activities, then it may be time to seek professional help. Therapy for phobias has been shown to be remarkably effective, and you may also be able to use some self-help strategies on your own to combat the problem.

One of the best ways to begin conquering a phobia is to expose yourself to the thing you fear in a gradual, controlled manner. For example, if you have a phobia of spiders (“arachnophobia”), first look at a few pictures of spiders. Then watch a short video featuring spiders. When you are comfortable with that, perhaps visit a zoo and look at them through the glass. Relaxation techniques such as slow, deep breathing and meditation can help when you are confronting your fears. The more frequently you are exposed to the thing you fear without actually being harmed, the more quickly your phobia is likely to disappear. This doesn’t necessarily mean that you are going to become a fan of spiders, but at least you will have conquered the irrational part of your fear that gets in the way of you living your life.

Also, one modality that our office has found effective in treating and/or relieving phobias for many of our patients is the Emotion Code. If you are interested in pursuing treatment, please call our office at 406-652-3553.

 

Hamburger Vegetable Soup

Hamburger Vegetable Soup

Hamburger Vegetable Soup

Hamburger Vegetable Soup

Ingredients

  • 1 pound ground sirloin or hamburger
  • 1 cup chopped onion
  • 2 (14.5 ounce) cans stewed tomatoes
  • 3 cups water
  • 1 tablespoon salt
  • 2 cubes beef bouillon cube (optional)
  • 2 carrots, chopped
  • 1 c. cabbage, shredded
  • 2 stalks celery, chopped
  • 1 russet potato, chopped
  • 1/4 c. pearl barley
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 1/4 teaspoon dried basil

Instructions

  1. In a large stock pot brown sirloin or hamburger and onion. Drain grease and add tomatoes, water, salt, beef bouillon, carrots, cabbage, celery, potatoes, thyme, bay leaf and basil. Cover and cook until vegetables are tender, approximately 45 minutes.
http://chiroaddict.com/hamburger-vegetable-soup/

Surprise: Chiropractors Can Treat These 5 Conditions

Surprise: Chiropractors Can Treat These 5 Conditions

Read on if you’re stressed, have a migraine or struggle with flexibility.

Chiropractors are trained as neuromusculoskeletal specialists, and one of the main focuses of chiropractic care is the positive impact it can have on a person’s nervous system.

You might think chiropractors are only able to help with back aches, stiff necks, slipped discs and whiplash injuries. If so, you’re not alone – but you’re missing out.

Chiropractic care – which is based on the understanding that, given the opportunity, the mind and body can heal itself – can treat many issues that might surprise you.

Here’s a look at the top five most surprising conditions a chiropractor can treat:

1. Migraines and tension headaches

Nine out of 10 Americans suffer from headaches. Some are occasional. Some are persistent. Some are dull and nagging, while others cause debilitating pain and nausea. Taking a painkiller and hoping your headache goes away is one option. But there’s a better one.

Research shows that spinal manipulation – the primary form of care provided by chiropractic doctors – is an effective way to treat tension headaches and headaches that begin in the neck.

In a clinical trial conducted at Macquarie University, 72 percent of migraine sufferers experienced either “substantial” or “noticeable” improvement after a period of chiropractic treatment.

In fact, most headaches are related to muscle tension in the neck, which is an increasingly common condition among Americans who spend hours in the same position or posture (such as in front of a computer or television), leading to joint irritation and tension in the upper back and scalp that cause headaches.

What Can a Doctor of Chiropractic Do?

  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate stress on your system.
  • Provide nutritional advice, recommending a change in diet or the addition of vitamins.
  • Offer advice on posture, ergonomics, exercises and relaxation techniques.

2. Stress and anxiety

We perceive stress from three basic sources: our environment, our body and our emotions.

Environmental stress includes noise, weather, physical threats, time pressures and performance standards. Body stress includes disease processes, organ malfunction, poor nutrition, poor sleep and physical injury. And emotional stress is more difficult to define, but it encompasses our reactions, in both thought and emotion, to environmental and physical stressors.

Jobs today are increasingly complex as the business world becomes more and more competitive. Physical stresses such as sound, air and water pollution have also grown worse over the last century – especially in the United States – and so have emotional and psychological stresses caused by an increasing awareness of troubles and tragedies around the globe, brought to our attention every hour by the Internet and its 24/7 news cycle.

Many illnesses are caused or worsened by stress, which activates our “fight or flight” reaction. This systemic reaction affects almost every part of the body, as the hypothalamus in the brain stimulates the sympathetic nervous system, which causes an increase in heart rate, blood volume and blood pressure, redirecting blood away from our digestive system and extremities.

When prolonged, the long-term effects of this state can be disastrous to good health and cause high blood pressure, muscle tissue damage, diabetes, infertility, damage to the immune system and slowed healing from disease and injury.

Chiropractors work primarily with the spine – the root of the nervous system through which nerve impulses travel between the brain and the rest of the body – and can help the body manage and process this stress in a healthier way.

What Can a Doctor of Chiropractic Do?

  • Chiropractors can release muscle tension, one effect of chronic stress that leads to nerve irritation and creates uneven pressures on the body’s bony structures, which can cause the spinal column to become misaligned. This, in turn, helps the body return to a more balanced, relaxed state.
  • Chiropractic adjustments can reduce spinal nerve irritation and improve blood circulation, which can help signal the brain to turn off the “fight or flight” response and begin the healing process.
  • A doctor of chiropractic can suggest nutritional supplements, like B complex vitamins, to help the body cope with stress.
  • A chiropractor can also recommend relaxation techniques and discuss posture and environmental changes to help you recover from chronic stress.

3. Fibromyalgia

Fibromyalgia is a chronic disorder involving widespread pain and sensitivity throughout the entire musculoskeletal system. To be diagnosed with FM, a patient typically has a minimum of 11 out of 18 specific tender points on the body. In addition to pain, patients also report long-term fatigue and/or disturbed sleep and mood. Other disorders commonly associated with FM include irritable bowel syndrome, TMJ pain and dysfunction, psychological conditions and some autoimmune diseases.

Fibromyalgia is a widespread condition that affects about 2 percent of the United States, and medical science has yet to discover the cause of this condition.

Since those with FM often experience an altered mood, like depression, many experts focus on the psychological aspect of the disease. Others feel that FM is more physiological and has its origins in physical trauma or chronic postural alterations. Still others suggest that FM is a central nervous system disorder rooted in neurochemical imbalances, since those with FM are hypersensitive to even the slightest stimuli and often have a pain response to normally non-painful pressure or activity. Since all information from the outside world is collected and analyzed by the nervous system, it’s logical to assume that if a person with FM is sensitive to a stimulus that others are not, there may be something wrong with this system.

It’s often difficult for patients to find solutions for all of their symptoms, but recent studies show that chiropractic adjustments combined with a soft tissue technique called ischemic compression can help FM patients.

In one study, 60 percent of the subjects treated by a chiropractor experienced a significant improvement: reduced pain, improved sleep and decreased fatigue.

What Can a Doctor of Chiropractic Do?

  • Chiropractors are trained as neuromusculoskeletal specialists, and one of the main focuses of chiropractic care is the positive impact it can have on a person’s nervous system. Therefore, chiropractic adjustments can improve a FM patient’s nervous system, which gives them a better chance for recovery.
  • Chiropractic care can treat pressure points, back pain, neck pain, shoulder pain, headaches and pain from musculoskeletal injuries.
  • Chiropractors can also reduce a patient’s overall pain through spinal adjustments that increase the mobility between spinal vertebrae, which have become restricted, locked or slightly out of proper position, thereby increasing cervical and lumbar range of motion.

4. Weak immune systems

The nervous system, endocrine system and immune system are inextricably linked. Together they share tiny messenger molecules that mediate communication between them, creating optimal responses for the body to adapt and heal appropriately.

Until recently, one of these messenger molecules, IL-2, was thought of as an immune system molecule. But recent studies have clearly shown its presence and activity in the nervous system, leading researchers to believe that neural dysfunctions due to spinal misalignments are stressful to the body and can cause abnormal changes that lead to a poorly coordinated immune response.

Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways, affecting the body’s organs. Subluxations are an example of physical nerve stress that affects neuronal control. According to researchers, such stressful conditions lead to altered measures of immune function and an increased susceptibility to a variety of diseases.

It’s important to note here how the endocrine system also impacts the immune system by producing cortisol in the adrenal glands – endocrine glands that are directly connected to the nervous system through the sympathetic nervous system – a stress hormone that inhibits the immune system.

If the sympathetic nervous system is too “switched on” due to stress and subluxation, it can increase the adrenal glands’ synthesis of cortisol, in turn affecting the immune system.

What Can a Doctor of Chiropractic Do?

  • Chiropractic care is the only way to detect and eliminate subluxation, and chiropractic adjustments have been shown to reduce the stress on the nervous system, thereby boosting the coordinated responses of the nervous and immune systems.
  • One research group found that when an adjustment was applied to a subluxated area, the white blood cell count collected rose significantly.
  • Another study measured the effects of six months of regular chiropractic care on the immune system function of HIV patients. At the end of six months of care, the patients who had received regular adjustments showed a 48 percent increase in the number of CD4+ T cells, whereas patients who had not been adjusted showed an 8 percent decrease in CD4+ T cells.

5. Flexibility

When we’re younger, it’s easy to take our extensive range of motion and flexibility for granted. As we age, a number of health conditions – and the cumulative effects of wear and tear – can affect our ability to move the way we used to.

But a decrease in range of motion and flexibility can result in a downward spiral of disability.

For example, an injury or degenerative condition that causes pain, swelling and stiffness, may limit our flexibility and range of motion. When this happens, we may avoid activities that involve the affected body parts, either consciously or unconsciously.

This then becomes a classic case of “use it or lose it.” Without regular exercise, the muscles and joints stiffen, adhesions and scar tissue can form, and mobility may be further reduced. Eventually, a person can become completely incapacitated, and ordinary tasks such as picking up something off the floor or tying your shoes can become extremely challenging or painful.

Regular chiropractic can help increase both range of motion and flexibility.

A study performed by researchers at the Phillip Chiropractic Research Centre of RMIT University in Melbourne, Australia, and published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments increased range of motion in the 105 patients who participated in the study. There were three phases of this study, in which each of the participants was given no adjustments, fake adjustments or true adjustments. In each phase, the patients who were given the true adjustments showed a significant improvement in range of motion, which was not the case for the other two groups.

What Can a Doctor of Chiropractic Do?

  • A chiropractor uses spinal adjustments and manipulations to other parts of the body to realign the bones and joints so as to reduce pain, restore range of motion and improve flexibility, balance and coordination.
  • Your chiropractor can also recommend specific exercises that can be done at home to increase your strength and flexibility so that you’re able to maintain and build upon the gains from your chiropractic adjustments.
  • Regular chiropractic care can reduce or eliminate the source of your back and joint pain, allowing you to resume your normal activities and to remain more flexible into your golden years.

Today’s article was written by Dr. David L. Starr is the founder of Starr Physical Therapy, Chiropractic and Acupuncture in New York City, where he has successfully practiced chiropractic for the past 18 years. A native New Yorker, Starr graduated from Life College in Atlanta, Georgia and donated his skills to Flying Doctors of American in the Dominican Republic before returning to New York City and establishing a successful, multidisciplinary office in Union Square.

Today’s article is shared from the following website: https://health.usnews.com/health-news/patient-advice/articles/2015/11/30/surprise-chiropractors-can-treat-these-5-conditions

Fitness Standards for Adults: Here’s What They’re Good For

Fitness Standards for Adults: Here’s What They’re Good For

President John F. Kennedy once said, “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” Since July 16, 1955, the American government has shown at least a political interest in the health of Americans. Under President Eisenhower, the President’s Council on Youth Fitness established a beachhead against the lagging health of American youth compared with citizens of other countries. Military officers in World War 2 complained that their recruits were out of shape. Perhaps Eisenhower’s program was meant to help reverse that condition. However, it wasn’t until President Kennedy that the Commander-in-Chief took an active role in promoting standards and committing resources to them.

After nearly 60 years, the presidential council has expanded its role in a number of directions, including sports, nutrition and—most relevant to this article—adult fitness. The president’s council has had an established standard for nominal health since 2008 and benchmarks have been created for regular, moderate and vigorous activity. In addition, the council has established an online Adult Fitness Test that allows you to compare your scores with those of fellow Americans. The test can be found at http://www.adultfitnesstest.org/dataEntry.aspx.

The areas tested include the following:

  • Aerobic fitness—Preparing for the test, you should work up to moderate exercise (e.g. brisk walking) for 30 minutes, 5+ days per week; and vigorous exercise (e.g. running) for 20–30 minutes, 3–4 days per week.
  • Muscular strength and endurance—3+ days per week, work up to 3 sets each of 25 half sit-ups and 10–20 push-ups. Between each set, include a short rest.
  • Flexibility—Static stretches should be taken to the point of tension, but never to pain. Hold each for 10–30 seconds. Repeat 1–2 additional times.
  • Body composition—Your body mass index (BMI) is a measure of height related to weight, with your waist measurement as a health indicator. This should be kept between 18.5–24.9. BMI calculators can be found online.

These sorts of tests can do a lot to raise public awareness and to help focus people on activities that will make a difference. But they will only be effective is they’re used the right way. And using them the right way starts with understanding what these tests are actually measuring and what the results mean. In some ways, measuring your performance in specific exercises relative to a national average may be less helpful than measuring your improvement over time and setting new goals based on your own progress.

When taking on any exercise program or fitness testing, especially when you have not engaged in rigorous physical activity regularly for several years, you should consult with a doctor or physical trainer. Proper preparation, good technique and consistency are the keys to staying healthy and avoiding injury. Regular chiropractic care can also play an important role in helping to speed recovery, prevent future injuries and improve performance. As musculoskeletal system specialists, chiropractors have unique insight into how patients can safely increase their strength, stamina, flexibility and balance. If you want to learn more, just call or visit our office! You can reach us at Oblander Chiropractic at 406-652-3553.

Crock Pot Madras Lentils

Crock Pot Madras Lentils

This is such a fun recipe discovery! We got a sample of this dish at Costco…it is a yummy substitute for mild chili (you could spice it up) and a fun convenience food the way it is sold at Costco but here’s an easy recipe for a quick, inexpensive and delish go to meal for a busy night!

Crock Pot Madras Lentils

Prep Time: 15 minutes

Cook Time: 4 hours

Total Time: 4 hours, 15 minutes

Ingredients

  • 1/2 lb dried lentils
  • 1 4 oz can diced green chilis
  • 1 15 oz can small red kidney beans
  • 1 28 oz can crushed tomatoes
  • 1 medium onion, minced
  • 6 cups beef or vegetable broth
  • 1 TBSP chili powder
  • 1 TBSP cumin
  • 1/2 cup heavy cream
  • Salt and pepper to taste

Instructions

  1. Combine all ingredients EXCEPT HEAVY CREAM in slow cooker and stir to combine.
  2. Cover and cook on LOW 4 to 5 hours.
  3. Stir in heavy cream.
  4. Using an immersion blender (or a blender or food processor in batches), puree until to desired thickness.
  5. Salt and pepper to taste.
  6. Serve alone or over rice, and top with cheese and/or sour cream.
  7. Recipe is shared from the following website: http://funnyisfamily.com/2017/02/crock-pot-madras-lentils.html
http://chiroaddict.com/crock-pot-madras-lentils/

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