Orenco Station Chiropractic

 

August 2008 Newsletter

 

Tips from Jack La Lanne
If you are old enough to remember when TV was only in black and white; you’ll most likely remember Jack La Lanne and his exercise program on TV.
Well, Jack La Lanne is still going strong at 93 years old; maybe he knows a thing or two about how to live long and healthy.
To celebrate his 45th birthday, Jack La Lanne completed 1,000 push ups and 1,000 chin ups in 1 hour and 22 minutes. When he turned 61 years old he swam the length of the Golden Gate Bridge underwater for a second time, handcuffed, shackled and towing a 1,000 pound boat.
I’ve selected a few quotes from a magazine article where he was interviewed. Many people may not know, but Jack La Lanne went to chiropractic school and utilizes chiropractic as part of his health regime.
“Exercise is king, nutrition is queen. Put them together and you’ve got a kingdom! You have approximately 640 muscles in your body and they all need their share of work. Exercise helps build up those muscles. If I were to recommend an overall exercise for the body, it would be swimming. You do not have to be an excellent swimmer to exercise in water. If you do not have access to water, I recommend weight training, and I’m a big believer in vigorous walking. If you can do push-ups or chin-ups, those also are good overall exercises. If you have access to circuit training, even better. As far as nutrition is concerned, if you eat right you can’t go wrong. The food you eat today you are wearing tomorrow, or the food you eat today is walking and talking tomorrow. If you put the right fuel in your human machine and you exercise regularly, it’s like putting money in the bank—the more your put in, the more you can take out. Remember, you are a walking billboard.”
“Dying is easy; you have to work at living. Life is an athletic event. You have to be in shape for it.”
“If a man makes it, I don’t eat it. I eat 10 raw vegetables in a chopped salad and five pieces of fresh fruit. All my grain has to be 100 percent whole grain. I get my protein from cooked egg whites and fish, and I use my juicer at least five times a week.”
“My mother wanted me to be a medical doctor, but I wanted to open a physical culture studio and go to chiropractic college. In 1936, I opened the first modern physical culture studio (today, it would be called a health spa). I never used my chiropractic degree. “
“I wanted to help people learn to work all of the muscles in their body. When I started my first gym, no one was around. I was the first one to have women working out with weights, the first one to have seniors working with weights. When I received my chiropractic degree, medical doctors and chiropractors didn’t get along
Too well. However, in those days, I had many medical doctors sending me patients. Now, they exchange patients and there’s room for everyone.”
“I was the first to have a health and fitness show on television, which ran for 34 years. The medical doctors claimed I was a crackpot for having women, elderly and athletes working out with weights, assuming women would look like men and elderly would die of heart attacks. These days, there’s not one world-class athlete not working out with weights, and doctors emphasize working out with weights so the elderly can build muscle. You have to overcome resistance.
Without exception, doctors recommend 5-6 raw vegetables and 4-5 pieces of fresh fruit each day. When you have access to all these healthy foods, you just have to make the right choices.”

Quotes taken from “To Your Health” magazine—December 2007 issue, pages 8-11

Brain Exercises to sharpen our senses

Our minds need exercise too! Here are a few exercises that take a little time but can help sharpen your senses.
Brush your teeth with the opposite hand.
Sit in a different chair at the dinner table.
Eat a new food—differentitate and identify the spices.
Get dressed with your eyes closed or in the dark.
Wear earplugs around the house for an hour.
Sit outside with your eyes closed and identify sounds and smells.
Play a card game with friends.
Balance on one foot, and then on the other foot while doing a task.
Read out loud, and then listen to someone else read.
Look up and stand up while saying the “down” and vice versa.
Take a new route to work or some other usual location.
Try to guess the denomination of coins by simply feeling them.
Welcome new, novel and challenging encounters.
If this subject is of interest to you. You might enjoy the book this information was taken from. The book is called “Never Act Your Age” by Dale Anderson MD.
There are more books on this topic of brain exercises.
Take from an article from Chiropractic Economics magazine—June 11th, 2008 issue, page 46

 

 

July 2008 Newsletter

 

50 Habits of highly successful people

This is a great list created by LifeHack, of qualities that successful people have, which have been noted in many books on the subject:
1. They look for and find opportunities where others see nothing.
2. They find lessons while others only see problems.
3. They are solution focused.
4. They consciously and methodically create their own success.
5. They may be fearful, but they are not controlled or limited by fear.
6. They ask the right questions -- the ones which put them in a positive mindset and emotional state.
7. They rarely complain.
8. They don’t blame, and take complete responsibility for their actions and outcomes.
9. They always find a way to maximize their potential, and use what they have effectively.
10. They are busy, productive and proactive.
11. They align themselves with like-minded people.
12. They are ambitious.
13. They have clarity and certainty about what they want.
14. They innovate instead of imitate.
15. They don’t procrastinate.
16. They are life-long learners.
17. They are glass half full people, while still being practical and down-to-earth.
18. They consistently do what they need to do, regardless of how they are feeling on a given day.
19. They take calculated risks.
20. They deal with problems quickly and effectively.
21. They don’t believe in, or wait for, fate, destiny, chance or luck.
22. They take action before they have to.
23. They are more effective than most at managing their emotions.
24. They are good communicators.
25. They have a plan for their life and they work methodically to turn that plan into a reality.
26. They become exceptional by choice.
27. They work through the tough stuff that most would avoid.
28. They have identified what is important to them and they do their best to live a life which is reflective of those values.
29. They have balance. They know that money is a tool and ultimately, it’s just another resource.
30. They understand the importance of discipline and self-control.
31. They are secure in their sense of self-worth.
32. They are generous and kind.
33. They are happy to admit mistakes and apologize.
34. They are adaptable and embrace change.
35. They keep themselves in shape physically.
36. They work hard and are not lazy.
37. They are resilient.
38. They are open to, and more likely to act upon, feedback.
39. They don’t hang out with toxic people.
40. They don’t invest time or emotional energy into uncontrollable things.
41. They are happy to swim against the tide.
42. They comfortable with their own company.
43. They set high standards for themselves.
44. They don’t rationalize failure.
45. They know how to relax, enjoy what they have in their life and to have fun.
46. Their career is not their identity, it’s their job.
47. They are more interested in what is effective than in what is easy.
48. They finish what they start.
49. They realize that not only are they physical and psychological beings, but emotional and spiritual creatures as well.
50. They practice what they preach.
Sources:
Lifehack May 12, 2008

What else your blood pressure tells you!

Like most people, you probably have an idea what blood pressure is and that you don’t want it to get very high.
You may not know that with 2 fairly simple math calculations you can extrapolate some other helpful information about your health.
The first one is “Pulse Pressure”. This is the difference between the systolic BP (top number) minus the diastolic BP (bottom number). The difference is known as Pulse Pressure. The ideal is a difference of 40 points (ex: 120—80 = 40)
If the difference is greater than 45 as a Pulse Pressure it can indicate that your sympathetic nervous system is too dominant. Conversely, if the pulse pressure is 35 or less; it can indicate that your parasympathetic system is too dominant.
Why is that significant? First a little definition of what sympathetic vs. parasympathetic nervous systems are. The sympathetic nervous system is also known as the “fight or flight” part of your nervous system. It is where adrenalin is coursing through your body in response to an emergency.
The parasympathetic nervous system is also known as the “rest and digest” functions of the body. This part of the nervous system oversees the digestion, ability to rest and cardiac functions on a normal basis.
Even people with normal blood pressures, maybe even good blood pressure readings can have pulse pressure readings that can be an early warning sign that your body is stressed and overly sympathetic in tone.
As you would imagine in our modern day stressful lifestyles that being sympathetic dominant is more an issue than ever before.

The second calculation is for Cardiac Reserve. The formula is
Systolic + Diastolic X Pulse = Cardiac Reserve (CR)

The normal range for CR is 14,000 to 19,500
The Critical range is less than 10,000 or greater than 26,000.
This is a reflection of energy reserves.
So you see your blood pressure measurement is more than just a simple number but can give you some valuable information so that you can make necessary lifestyle changes

 

June 2008 Newsletter

The Secret of Longevity