Tennis and Chiropractic

To become as good a tennis player as Andy Murray take many years of dedicated practice and with years and years of practice increases the risk of accumulated injuries.

With Wimbledon comes an upsurge of interest in tennis,we offer some invaluable advice on staying injury free this tennis season.

For two weeks at the end of June, a certain ‘fever’ tends to sweep the country, this being ‘tennis fever’. Tennis is the second most played racket sport in the UK, close to overtaking badminton in popularity, with an estimated 860,000 people playing.

Bedford Chiropractic Clinic will  see an increase in tennis related injuries. Just the same thing happens every year  in the tennis season but with Andy Murray winning even more people will try tennis for the first time.

Playing tennis is a great way to stay physically fit but it requires a variety of physical attributes, including power, endurance, speed, strength, balance, and of course specific playing skills. Compared to other sports, the risk of injury from playing tennis is relatively low, but there are certain factors that increase the risk of an injury that apply to both competitive and social players:

  • Incorrect technique – poor serve and swing technique will increase the chance of injury, particularly to the elbow and wrist. Relying on only the arm to hit the ball, as opposed to the body’s full strength, leads to an incorrect swinging action. A healthy spine able to flex and absorb these heavy twisting loads the discs in the spine can suffer serious injury that can impact everyday life not just sporting ability.
  • Failure to warm up and cool down – warming up / cooling down reduces the risk of muscle and joint injuries, and improves performance.
  • Time spent playing – overexertion is one of the most common causes of injury, and with insufficient rest and recovery time for the body, overuse injuries are more likely to occur.
  • Previous injury – previous injury can lead to similar injuries in the future, especially if you hadn’t taken enough time to fully recover.

When it comes to tennis injuries, they fall into one of two categories; two-thirds of tennis injuries are due to overuse, and the other one-third due to trauma or an acute event such as sudden force or impact. Cumulative, or overuse, injuries most often affect the shoulders, elbows and wrists, with acute injuries affecting the low back, knee or ankle.

Tennis Elbow – the most well-known of all tennis injuries, it is estimated that over 50% of players will suffer with it at some point in their career. It is an overuse injury of the muscles that bend the wrist backwards, from repeated contraction, and can also be caused by improper technique, such as using too much wrist and not enough arm when you hit a backhand shot (faulty backhand follow-through).

Tennis Shoulder – shoulder overuse injuries are usually a result of poor conditioning and strength of the rotatory cuff muscles, a group of muscles at the back of the shoulder. These muscles help to position the shoulder correctly in the socket, and a weakness can cause an increase in ‘play’ of the ball in the socket, irritating the tissues. Tennis shoulder injuries often appear after over-loading the rotator cuff when the muscles are contracting, and are usually caused during the follow-through phase of the serve. These injuries cause pain when the ball makes contact with the racquet during the serve, and cause a decrease in serve velocity.

Tennis Ankle – these injuries fall into the traumatic/acute bracket and are caused by a sudden sideways movement, such as pivoting while making a subtle but rapid change in direction, resulting in twisting or turning the ankle inwards. Playing on a slippery wet surface increases the risk of these types of injuries, as does continuing to play, even when fatigue is overwhelming you.

Low back pain – many tennis players will suffer with low back pain at one time or another. It can be caused by the twisting/rotating movement when trying to hit the ball, the sudden deceleration and changes in direction during a game, or over-extending the back during the serve; this repetitive action places considerable stress on the muscles, tendons and ligaments around the spine, and on the spinal joints themselves. Any accumulation of injury to the discs must be avoided at all times as the discs do not have a blood supply and cannot heal very well. All too often this fact is ignored and the damage accumulated becomes too extensive and permanent disability is the result. Just taking painkillers and waiting for such injuries to heal is a recipe for disaster.

What is a Stress Fracture of the Back?

A stress fracture of the back, or lumbar spine, is one of the more common bone injuries in young tennis players. Lower back stress fractures are usually characterized by an ache in the lower back which is exacerbated by sporting activities and eased by rest, although a small percentage of people with a stress fracture can be pain free. Typically it is sore when the patient bends backwards, particularly if standing on one leg. If a lower back stress fracture is suspected, a chiropractor may decide to refer the patient for a MRI scan to confirm the diagnosis.

What can you do to prevent a Stress Fracture?

Serving in tennis requires a combination of spinal hyper extension (bending back) together with rotation and side bending of the trunk. This puts a lot of stress on an area of the vertebra called the Pars Interarticularis and this is where stress fracture develops.

Practicing the service should be carefully monitored by the coach to ensure the lower back is not being overloaded. This is particulary important in adolescent players who have just experienced a growth spurt as they are known to be more at risk from this injury.

core stability exercises can help prevent back problems in tennis players.

What should you do if you suffer a Stress Fracture of the Back?

In most cases, complete rest from tennis is the treatment of choice. This would usually be for a period of 6 weeks to allow the bone to heal. In the early stages, a soothing ice pack can reduce back pain and alleviate back pain. During this period, a progressive exercise programme may commence, under the supervision of a qualified chiropractor. This usually starts with exercises to increase the muscular stability in the lower back.

Research has shown that a lack of muscular stability in the lumbar and pelvic regions can lead to low back pain and stress fractures. The principle behind this is that if certain specific muscles can be recruited or contracted, the spine will have much better support. This prevents postural faults which can predispose a person to back pain.

Spine injuries common in young tennis players

Elite tennis players in their teens appear to have a very high rate of lower spine injury, a 2007  study suggests. Although the subjects in this study did not have symptoms, the researchers point out that these injuries will probably progress to more serious conditions if training techniques are not modified. As with common back problems because it doesn’t hurt doesn’t mean that a problem doesn’t exit.

The British researchers found that of 33 elite-level tennis players they examined, 85 percent had some sort of abnormality in the lower spine. Damage to the joints at the back of the spine, stress fractures and herniated discs were among the problems seen on MRI scans.

Tennis players’ careers depend largely on how well they perform at the junior level, the study authors note in their report, published online by the British Journal of Sports Medicine.

This means that during their growth spurt years, young athletes are going through frequent and intense training that can raise their risk of injury.

Tennis involves constant spinal movements — like quick twists and backward arching — that can account for the injuries seen in this study, according to the authors, led by Dr. David Connell of the Royal National Orthopedic Hospital.

The findings are based on 18 male and 15 female athletes training at a UK national tennis center. None complained of any back pain, but using MRI scans, Connell’s team found that only five players had normal exam results.

The most common abnormality was facet joint arthropathy, damage to joints at the back of the spine that are involved in backward arching. A full 70 percent of the players showed this problem; in contrast, studies of middle-aged adults in the general population have found that 8 percent to 21 percent of symptom-free people have facet joint arthropathy, demonstrating that spinal wear and tear is not painful until we then overload already weakened joints.

In addition, the researchers found, more than one quarter of the players had sustained stress fractures in bone structures at the back of the spine, while nearly 40 percent had herniated spinal discs.

It’s important to spot such abnormalities, they conclude, so that training can be modified to prevent the problem from worsening.

SOURCE: British Journal of Sports Medicine, July 19, 2007 online.

When looking at ways to help avoid tennis injuries, we can split it into 5 key areas:

Environment:

  • avoid playing on hard surface courts with no ‘give’, such as cement, asphalt or synthetic courts.
  • inspect the court for holes/cracks that may trip you up.
  • ensure the court is well lit if playing at night.
  • avoid playing in extreme weather conditions.
  • never play on a wet court.
  • clean off leaves, debris, loose balls etc. from the court.

Dress:

  • wear shoes specifically designed for tennis that support the heel and prevent ankle rolling, choose tennis shoes with skid-resistant soles and high arch supports.
  • consider wearing heel inserts or specially padded tennis socks to absorb the shock when playing on hard services to protect the lower back.

Equipment:

  • see a professional to select a racquet that is the appropriate size and weight, and one that suits your skill level; too light or heavy will increase the risk of shoulder/elbow injuries.
  • a flexible racquet with a larger head is gentler on the arm as the flexion absorbs some of the shock, spreading it over a longer period; this helps to prevent a tennis elbow injury.
  • low string tension is better on the arm as it increases the dwell time of the ball on the strings.
  • thinner strings are more elastic and have better shock-absorbing capacities, making them better for the arm.
  • a grip that is too small or large will increase the risk of an elbow injury as the player has to grip the racquet too tightly to prevent it from twisting.
  • never play with wet tennis balls, especially if you have had a previous shoulder/arm injury.
  • avoid old or low-pressure balls; aim to replace them as soon as they start to lose their bounce.

Preparation:

  • working on stretching and toning your arm muscles off the court will guard against injury; swimming is a good way to achieve this.
  • warm up gently, increase your heart rate with a slow jog or jumping jacks.
  • slowly stretch muscles to improve joint range of motion, and promote elasticity in the ligaments and tendons; hold stretches for 30 seconds.
  • start slowly, hitting a few balls to your opponent; serve several times until the shoulder feels looser.
  • be sure to cool down with stretches after playing to prevent stiff and sore muscles and joints.

Technique:

  • take lessons from a qualified coach to develop skills and technique.
  • when serving/hitting overhead, avoid over-arching the lower back; bend your knees and raise your heels instead, so the upper body weight is evenly balanced.
  • avoid landing on the ball of the foot as this can lead to an Achilles’ tendon injury.
  • hitting the ball in front of the body makes it easier to fully use the shoulder and trunk.
  • forearm muscles are better able to handle the shock if the wrist is held straight when the ball impacts the racquet.
  • use the forearm for control, and the shoulder/trunk for strength.
  • use the other arm for balance with one-handed backhand.
  • in the event of a previous injury or weakness to the elbow, try a two-handed backhand. If you sustain an injury on the tennis court, the best plan of action is to stop playing and seek the appropriate advice and treatment.
  • Chiropractors, whilst best known for treating spinal injuries, are also trained in treating all of the other joints of the body, including the shoulder, elbow and wrist. If you get gripped with tennis fever, and even with following these hints and tips, you still sustain an injury of your muscles, bones or joints, chiropractic may have the answer.
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Our New Activator 5!

Hi! Dr Sandhu here, hope you have all recovered from the excitement from last night, what an incredible display of the power of our weather. I must say I’m really excited as I have just received my brand new Activator 5! Another example of our continual drive to give the best chiropractic adjust possible to our patients!

The Activator Method is one of the most widely-researched chiropractic techniques and the only instrument adjusting technique with clinical trials to support its efficacy. Activator Methods has published hundreds of clinical and scientific peer-reviewed papers, worked with major academic research institutions, and received grants from recognized entities like the National Institutes of Health.

Activator 5

  • Utilizes a force wave that allows deeper penetration of the force without discomfort to the patient.
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  • Ideal for treating Cervicals, TMJ, Children, Geriatrics, and small body frames utilizing the #1 setting.

 

 

 

 

 

 

 

 

 

Check out our website http://www.thebedfordchiropractor.co.uk

 

Stress Awareness Day

The modern world is becoming increasingly complex, and the demands on our time and attention are many. Our jobs are also more complex, and the business world has become more competitive. With the industrial age came helpful machines and increased productivity, but it also brought us the jackhammer, the loudspeaker, the motorcycle and car, and innumerable noisy machines. Physical stresses such as sound, air and water pollution have worsened over the last century, especially in the United States. We are also, because of electronic media and the Internet, aware of troubles and tragedies around the world that previous generations would never have known about, creating anxiety. Taken together, these assaults on our senses create a physical and emotional reaction.

The word for this overwhelming feeling is stress. It’s a term borrowed from the field of engineering, in reference to physical forces upon mechanical structures. The term was first used in its modern medical sense around the turn of the 20th century by Walter Cannon, a Harvard physiologist. Cannon also first described the “fight or flight” syndrome, and noted the damaging physical effects of a continuous stress response. Modern healthcare is increasingly recognizing that many illnesses are caused by stress, or worsened by stress. In fact, in every chiropractic office, many patients will show the ravages of chronic stress. While chiropractic can treat the effects of stress on the body, such as headaches, it can also help the body manage and process stress in a healthy way.

The different factors that create stress:

Physical Stress

A whiplash injury from a c
ar accident is an obvious source of physical stress. As is repetitive motions, a slip and fall, lack of sleep or overdoing it in the garden. Early on, learning to walk, ride a bike and the birth process itself are sources of physical stress.

It’s not the stressphysical stress—it’s your reaction to it that matters!

Accumulated stress exhausts our reserves. Then, something as simple as mowing the lawn can put us over the edge. Chiropractic care helps restore your adaptive capacity.

 

Emotional Stress

Fear, grief, anger and other emotions affect our entire body. Notice the posture of someone who isemotional stress sad or depressed. Frustration, or a sense of powerlessness at work, is a common form of emotional stress.

Clearly, it’s not the stress, but our response to it that is critical. Chiropractic care, because its focus is to reduce tension to your nervous system, can help you respond more resourcefully.

 

Chemical Stress

Common sources of chemical stress include poor nutrition, sugar, refined carbohydrates and unhealthy fats. Drugs, preservatives, tobacco, alcohol, vaccinations, pollen and a host of other substances also affect our nervous systems, muscle tone and our spine.

The problem isn’t the pollen or chemical stresschemical. Because not everyone reacts. Symptoms can appear when you lose your ability to adapt. Chiropractic care has helped millions reduce or eliminate reactions to many types of chemical stress

If you lack the reserves to adapt to stress in a healthy way, it takes a toll. If your body reacts by “tripping a circuit breaker,” causing vertebral subluxation, chiropractic care is likely to help.

Martini caption: Clearly, chemical stress can affect our muscle tone, coordination and the way our nervous system works.

 

How can stress affect my spine?

Think of your spinal cord as a guitar string. The greater the tension, the higher the note. Your nervous system has “tone” as well. With each stressor, your body tightens up, like bracing yourself for a tight curve on a roller coaster. The weakest joints of your spine are forced out of their normal position. Like the shrill notes from an over-tightened string, your body loses its capacity to respond to the full range of human experience. And ill health can result.

Effects of Stress on Health

Stress, whether physical or perceived, triggers a fight or flight response. This is a systemic physical reaction, affecting almost every part of the body. The hypothalamus, a part of the brain, stimulates the sympathetic nervous system (SNS). The heart rate increases, blood volume and blood pressure increase, blood is directed away from digestion and the extremities. Vision becomes more focused, hearing more acute. In response to the messages from the SNS, the adrenal glands secrete corticoids, including adrenaline, epinephrine and norepinephrine. All of this is very useful if we’re running from a prehistoric raptor, or confronting a more modern threat to physical safety. When prolonged, however, the long-term effects of this state can be disastrous to good health.

Many studies of people who have been subjected to chronic stress have found evidence of the negative health effects of stress. These effects include high blood pressure, damage to muscle tissue, diabetes, infertility, damage to the immune response, and slowed healing from disease and injury. Stress reactions are also at the root of disorders such as post-traumatic stress disorder, and stress has been linked in human and animal research with cardiovascular disease.

Chiropractic Treatment and Stress

Chiropractors work primarily with the spine, the root of the nervous system through which nerve impulses travel from the brain to the rest of the body. One effect of chronic stress is prolonged muscle tension and contraction. This muscle tension creates uneven pressures on the bony structures of the body, often leading the misalignment of the spinal column, known as subluxations in the Palmer tradition of chiropractic.

Chronic stress also leads to nerve irritation. The adjustments of a chiropractor release muscle tension, and that helps the body return to a more balanced, relaxed state. Adjustments also reduce spinal nerve irritation, and improve blood circulation. These changes may be enough, in many cases, to convince the brain to turn off the fight or flight response, beginning the process of healing. A healthy and balanced spine is one key to effectively managing stress.

Dr Sandhu has been studying nutrition and other therapies for stress. Several nutritional supplements, including B vitamins, help the body cope with stress. As can relaxation techniques, coupled with posture and environmental changes to help recovery from chronic stress.

Unfortunately we cannot make a job less stressful, or create a quieter, calmer world. What chiropractic treatment can do is help you develop healthy responses to stress, reducing potential physical damage.

Chiropractic is based on the concept that given the opportunity, the mind and body can heal itself. In relieving some of the effects of chronic stress, chiropractic care provides just such an opportunity. So why not get yourself booked in for an initial consultation for only 10 and let’s see what we can do.

Do you suffer from ‘Big Boob’ Problems?

Here at the Bedford Chiropractic Clinic I see a lot of women with neck, shoulder problems, back pain and headaches who’s poor posture and in many circumstances breast size is a significant contributing factor to these symptoms. Research by the British Chiropractic Association in 2008 actually showed that 25% of UK women would like their breasts to be smaller with the main reason being back pain. 70% of the women in the survey reported to having suffered from back pain at some point in their lives and 47% believed their breast size affected their posture.

The most common postural change large breasts can cause are an increased kyphosis (curve in the upper back) and rounded shoulders. This is due to the weight of the breast but also to tight pectoral muscles and women trying to hide themselves. The resulting posture is known to predispose people to suffer from neck and back pain, and can even lead to shoulder problems such as impingement syndromes.

 Your body is designed in a particular way to carry itself. You have a spinal curve that acts like a shock absorber, and the curves are set at an angle to create maximal effect. If these curves change stress is placed on your spine and back pain can develop.

In fact back, neck and shoulder pain is created by three main issues:

 Muscle Imbalance – this is where certain muscles tighten and others lose strength. The loss of strength may not just be physical strength but a loss in blood or nerve supply.

 Joint Imbalance – this is mainly centred around the pelvis which is like a foundation to a house. If the pelvis is out of balance then the entire spine will distort and lead to back pain and muscle imbalance. You can also have individual joint imbalances which relate to the small intrinsic muscles around the joint and the joint itself.

 Trigger Points – these are small nodules of muscle spasm which can develop after trauma to a muscle, whether this is chronic strain or an acute trauma situation. Trigger points can commonly refer pain remotely to their location.

The point is: when your cup size is too large for your actual frame, you place stress on the muscles and joints in your spine. The curvature of your spine fails to be balanced and back, neck and shoulder pain is likely.

Often these problems are not felt when younger, but can gradually develop over the years. Over time these postural changes set in but it doesn’t mean that something can’t be done to help reduce the pain and to improve posture. Chiropractic treatment focuses on correcting joint restriction and muscle tension and involves home exercises too which can all help to reduce pain and improve function. Along with treatment it is often worth looking at how well your bra fits, especially if you have larger breasts. It is important to get the right size and style of bra to suit you.

According to a recent study done by Swiss lingerie company Triumph, a startling number of women are choosing their bras incorrectly. The international survey of 10,000 women found that 64 percent are wearing the wrong size bra, reports Women’s wear daily Out of that 64 percent, “29 percent know they are wearing the wrong size.”

What’s worse is that those women are admittedly unhappy about it. 73 percent of women agreed that badly-fitting undergarments can make or break their day, writes WWD.

Despite it being the 100th anniversary of the brassiere this year, eighty per cent of women in the UK are still wearing an ill-fitting bra, usually as a result of never having been measured properly.

Even if you are not in pain getting the right sized bra when young can help prevent problems in the future.

When checking your bras at home the British Chiropractic Association recommends that you check the following key areas;

  1. The under band/wire,
  2. The shoulder straps,
  3. The back strap and the centre fold.

When you raise your arms up in the air your underwire should stay next to your body and not come away.

It may be surprising to hear but the underwire should take 80% of the support whereas the shoulder straps should only take 20%. If the shoulder straps dig in, the under strap may be too loose.

The most common thing I see with patients is the bra strap at the back if not fitted properly will creep up the back and can even rise as high as the top of the shoulder blades. This will certainly increase the stress on the upper back and allow the shoulders to roll forwards. Again this can occur if the shoulder straps are too tight or if the under band is too loose.

The final most important thing to check is the centre fold; if this is lifting away from the body the cup size may be too small. Following these simple steps will allow you to see if you could do with a fitting and many shops now provide this as a free service.

The important thing to know is that if you are suffering with neck, shoulder or upper back pain then a chiropractic consultation will help you find the cause of the problem. If this is something you or someone you know could benefit from then just give the clinic a call on 01234 353 937 to book your consultation today.

Check out our Website: http://bedford-chiropractor.co.uk/

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Cooking for Two: Cheap and Healthy Meals for You and Your Boo

Cooking for Two: 34 Cheap and Healthy Meals for You and Your Boo!

 Valentine’s Day or not, cooking for two can be a tricky skill to master. While leftovers are practical, eating Crock Pot chili five nights in a row can get pretty old. These recipes—from breakfast and starters to dinner and dessert—are perfect to enjoy with your girlfriend, boyfriend, mom, dad, friend, or dog (… if your dog eats human food). Each meal is perfectly portioned for two, so grab a sous chef and get cooking!

BREAKFAST

1. Crab, Asparagus, and Avocado Omelet

This omelet kills it with the presentation. It’s stuffed with fresh lump crabmeat, asparagus, and tomato, then topped with avocado slices and an ample amount of hot sauce. It’s so good, you won’t even miss the cheese. If you don’t have fresh crab on hand (or you’re allergic to shellfish), try smoked salmon instead.omellete

2. Coconut Milk Scones With Rhubarb Compote

Decadent and sweet, this breakfast recipe is healthier than traditional scones and easily customizable for any palate. The vegan dough subs creamy coconut milk for butter and lemon zest infuses each bite. A homemade maple-rhubarb compote takes just minutes to sconesmake, but any jam or fresh fruit would pair well.

3. Croque Monsieur and Croque Madame

A Parisian staple, the Croque Monsier is basically a fancier, French version of grilled cheese, made with with Gruyere cheese, ham, and creamy béchamel sauce. When the sandwich is served with a poached egg on top, it’s called a Croque Madame. This recipe makes for a lighter final product, thanks to skim milk and half and half-based béchamel sauce.egg on toast

4. Minimalist Banana-Nut Muffins

Both hearty and healthy, this recipe produces two monster-sized vegan muffins made with wholesome ingredients. These babies get bonus nutrition points for the whole-wheat pastry flour, ground flaxseed, omega-3 rich walnuts, and half a banana in each muffin.banana

5. Rustic Cinnamon Rolls

Ditch the Pillsbury can and opt for DIY cinnamon rolls for two with a way healthier Greek yogurt icing. Crunchy outside and doughy inside, these honeyed breakfast treats taste like the sinful version but focus more on the cinnamon flavor than 12 sticks of butter or powdered sugar-based frosting.cinnamon-rolls-rustic-rough-wooden-table-festive-dessert-38910388

6. Asparagus Egg Bake

This recipe is perfect for when you’ve only got a few eggs on hand but could really go for something more than just scrambled or over easy. While just about any veggies would work, this bake sticks to asparagus and chives. Pair with whole-wheat English muffins to add a healthy dose of fiber to the meal.baked-eggs-asparagus-1-050513

7. Whole-Wheat Blueberry Muffins

Made with filling whole-wheat flour, these muffins will tide you over until lunchtime. Fresh or frozen blueberries—known for high levels of the antioxidant anthocyanins—keep the muffins moist.Whole-Wheat-Blueberry-Muffins-For-Two-chocolateandcarrots.com-GLE-1377

8. Veggie Tofu Scramble

With nearly 25 grams of protein per portion and nearly every veggie you’ve got hiding in the fridge, this scramble is a nutrition rock star. Though tofu may not be your cup of tea, cooking the budget-friendly protein source just like scrambled eggs is a great way to mask the funky texture while adding tons of flavor. Scramble it up with peppers, kale, and onions, top with avocado, and you’ve got yourself a lean, mean breakfast.7843341346_c60db2dfd3_c

9. Egg in a Heart

Simple and satisfying, this two-ingredient breakfast requires a couple of eggs, some whole-wheat bread, and a little creativity. Use a heart cookie cutter (or any other shape) to remove the middle of each slice, and then crack an egg in the opening. Leave it as is or top with avocado and tomato slices.download (8)

APPETIZERS/SALADS

10. Salad Lyonnais

Nothing warms up a boring old salad like a fried egg and bacon. Top frisee (or any other salad green) with bacon strips, Dijon mustard, chives, a little salt and pepper, and an egg for a satisfying way to start your meal.SaladLyonnaise_2

11. Ratatouille for Two

Since ratatouille gained popularity after the 2007 Pixar movie of the same name, roasted veggies have never looked so good. This version layers thinly sliced vegetables—zucchini, squash, and eggplant—in a beautiful spiral design. To season, stick to the basics with dried herbs, olive oil, and salt and pepper.12193750456_691804522f_c

12. Barbecue Portobello Quesadillas

Smoky and sweet, these whole-wheat quesadillas have a lot more going for them than simply layering cheese between tortillas. A combination of barbecue sauce, tomato paste, vinegar, and chipotle chili pepper season cooked mushrooms and onion, while a little shredded Monterey Jack cheese holds it all together.MV6819

13. Pan-Seared Thai Tuna Salad

Prepare your taste buds, ‘cus it’s about to get spicy. This salad combines an Asian-inspired slaw of cucumber, cabbage, and carrots with pan-seared tuna. Fresh orange slices balance out the spiciness from Sriracha hot sauce.thai-tuna-ck-1880015-x

15. Taco Salad With Creamy Cilantro Dressing

This hearty salad easily qualifies as a main course. Both quinoa and beans provide protein, while avocado supplies healthy monounsaturated fat to help keep you fuller than most veggie-based salads.518c6c8974c5b627910000ec._w.540_s.fit_

16. Mini Caprese Salads                                                                                                            Served with a pesto-y dressing, this mini salad for two is actually made up of mini ingredients. That’s right: mini cherry tomatoes, tiny mozzarella balls, and itty-bitty basil leaves make for maximum cuteness.1 IMG_1028 (1)

DINNER

17. Peanutty Quinoa Bowls

Topped with savory soy and maple baked tofu, these quinoa bowls get double the protein. A homemade peanut sauce goes on top with steamed broccoli, red pepper, chopped roasted peanuts, and freshly grated ginger.PeanuttyTofu_2

18. Sage-Brined Pork Chops With Brown Sugar Glaze

Thanks to a sage-infused brine and a sweet brown sugar glaze, these pork chops lock in juiciness and pack some serious flavor. Plan ahead on this one—you’ll need a few hours to let the pork brine (or marinate in a salt water solution to keep meat from drying out) in the refrigerator.50a9d040d9127e1d59001985._w.540_h.540_s.fit_

19. Whiskey-Glazed Salmon With Mango Habanero Chutney

With multiple uses for a bottle of Jack Daniels—from treating the symptoms of a head cold to brushing one’s teeth—it just feels right to marinate salmon for a sweet and smoky glaze. Top the meal with an easy mango habanero chutney.IMG_4559

20. Super Simple Lemon-Rosemary Chicken

With just six ingredients (five of which you likely have in the pantry already) this easy date night dish is a cinch. Skip the skins if you’d like to tone down both calorie and sodium intake.  lemon-rosemary-chicken

21. Sautéed Beef With Onions Over Creamy Polenta

This quick, homey meal is perfect for when it’s chilly out. Lemon- and garlic-marinated strips of beef and red onion compliment polenta—or cornmeal cooked into a comforting, porridge-like consistency.

Beef Stir Fry over Polenta

22. Seared Shrimp Vindaloo With Vegetables

With carrots, broccoli, onions, garlic, wilted kale, and collard greens, this dinner blends just about every veggie from the produce drawer. Shrimp and vindaloo seasoning—a mix of turmeric, cinnamon, garlic, ginger, cayenne, and other spices—finish off the meal.vind8-537x800

23. Chicken Caprese

While we’ve got a Caprese salad on this list, this is a much more substantial version with baked chicken as the base. Thick slices of fresh buffalo mozzarella, halved cherry tomatoes, and chopped basil make for a light, Italian-inspired meal.Caprese-Chicken-1-sm

25. Broccoli, Brie, and Walnut Rotini

This rich dish combines walnuts, broccoli, and creamy brie cheese. It can be customized with whatever nuts or veggies you prefer. With only five ingredients and a combined prep and cook time of just 15 minutes, this meal is as uncomplicated as it gets.broccolibriewalnutrotini

26. Mediterranean Stuffed Red Peppers

While traditional stuffed peppers have a ground meat filling, this version uses the super grain bulgur (which has more fiber per cup than quinoa, oats, millet, buckwheat, and corn). Feta, mint, pine nuts, and fennel bring Mediterranean flavors to the dish.IMG_9715

DESSERT

27. Cardamom Almond Pear Crisps

A couple of ramekins, a couple of pears, and you’ve got yourselves two perfectly portioned desserts. These crisps are vegan, flourless, low in sugar, and gluten-free. The oat– and almond-based topping is nutty and sweet with just a touch of maple syrup.IMG_8048

28. Healthier Individual Carrot Cakes

Grain-free and nut-free, these cute cakes are made of two unconventional but healthy flours: chickpea and sunflower. To achieve the classic carrot cake flavor profile, the recipe includes carrots, raisins, nutmeg, ginger, and cinnamon. The sweet but tangy frosting is made up of goat cheese and maple syrup.c55

29. “Fried” Ice Cream

So the “fried” part of this dessert is a bit of a fib. While this ice cream has all the traditional ingredients necessary for the fried version, there’s no giant vat of hot oil (or messy melting for that matter). Just scoop your favorite flavor into balls then coat them in the Corn Flake crumb mixture. Drizzle with warm chocolate sauce and you’ve got yourself an easy, decadent, and slightly healthier way to end a meal.FriedIceCream1finalforsite

30. Vanilla Cupcakes With Lemon Cream Cheese Frosting

These cupcakes are just 160 calories a pop. Do you really need more convincing? With unsweetened applesauce in the batter and a lightened lemon cream cheese frosting, there’s no lack of flavor. Top with a few fresh blueberries or blackberries and you’ve got the perfect package.

VanillaCupcakes

31. Espresso Brownies

For those times you’d rather not whip up a full batch of brownies, this recipe makes just two in record time. A teaspoon of espresso powder adds an element of surprise and intensifies the chocolaty flavor.

Yogurt-Brownies-490x339

This Halloween Take Care of Your Skeleton!

halloweenHappy Halloween!  This year, while ghosts and goblins lurk outside, look within – to your own skeleton.  Bone health is an essential, yet often ignored, component of a winning wellness plan.  Taking care of your bones can scare off a host of frightening conditions such as osteoporosis, back pain, fractures and arthritis.

This Halloween, join Dr. Surinder Sandhu here at our Bedford chiropractic clinic in focusing on bone health.  Read on to learn about the revolutionary chiropractic formula for making your skeleton smile.

Spooky Subluxations

The foundation of the chiropractic approach to bone health is the correction of dysfunctional areas in the spine.  These areas, called vertebral subluxations, arise when movement is restricted or bones (vertebrae) are misaligned.

Vertebral subluxations are linked with a myriad of conditions including back pain, neck pain, headache and carpal tunnel syndrome.  One study found that 84% of patients with migraine or tension headache had at least 2 major vertebral subluxations in their upper neck (Journal of Manipulative & Physiological Therapeutics 1992;15;418-29).  Another investigation tracked 59 people with sciatic pain.  When doctors of chiropractic just like Dr. Surinder Sandhu here at our Bedford chiropractic clinic evaluated these patients, they showed signs of vertebral subluxation in their low-backs.

Additional reports suggest a possible link between vertebral subluxations and premenstrual syndrome, asthma, ear infection, bedwetting, high blood pressure and sinusitis.

Chiropractors like Dr. Surinder Sandhu aour Bedford chiropractor, correct vertebral subluxations with gentle manoeuvres called chiropractic adjustments.  A wealth of scientific studies show that chiropractic adjustments safely and effectively correct spinal dysfunction – and the disorders associated with it.

How Scary Is Your Posture?

Posture is the key to a sound skeleton. Poor posture spurs structural imbalances, inciting bone disease.  When the spine is out of alignment, a straightening or reversal of the back’s natural curves occurs.  This leads to conditions such as “military neck” “hunch back” and “sway back.”

Structural imbalances like these alter the natural motion of the spine, leading to degeneration and osteoarthritis.  Imbalance spines are also predisposed to injury from repetitive work or sports activities.  In fact, many “injury-prone” individuals aren’t mepoor-posture-exercises-to-improverely unlucky – they have postural discrepancies.

Poor posture doesn’t just affect the spine, it influences the entire skeleton.  For instance, imbalances in the spine often cause one hip to rise slightly, raising up the adjoining leg.  During walking or running, the legs receive a disproportionate amount of force – triggering injury.

Dr. Sandhu our Bedford chiropractor teaches patients simple “posture checks” to monitor their spinal alignment.  When posture is askew, patients learn to regain alignment – and prevent future posture problems – through chiropractic adjustments, ergonomic modifications and exercise.  Patients enjoy more attractive stances, warding off bone disorders while enhancing self-confidence.

Things That Go Creak in the Night

Are your joints haunted by lack of motion?  Restricted joints are starved of the fluids and nutrients that keep joints healthy – putting them on a collision course with a number of agonizing conditions, such as chronic back or neck pain.  What’s worse, long-term restricted range of motion, due to injury or a sedentary lifestyle, magnifies the risk of osteoarthritis

Chiropractic cdownload (5)are can help you steer clear of this collision course.  Range of motion (ROM) problems are associated with vertebral subluxations.  Chiropractic adjustments effectively correct vertebral subluxations, promoting optimal ROM.  In one study, investigators measured neck ROM prior to chiropractic adjustment, and then again 30 to 45 minutes following the procedure.  Chiropractic adjustments to the side of the neck, where motion was restricted, produced a “dramatic reduction” in ROM restriction (Journal of Manipulative & Physiological Therapeutics;1989;126:419-27).  Over time, chiropractic adjustments stimulate long-term ROM corrections.

In addition to chiropractic adjustments, chiropractors recommend custom-tailored exercises;  designed to encourage optimal ROM.  Regular workouts are an integral part of the chiropractic approach to bone health.  Exercise has been shown to boost skeletal integrity by increasing bone density.  Especially helpful are “impact” or “weight-bearing” sports such as power-walking, running, volleyball, soccer, kickboxing and weightlifting.  These activities subject the skeleton to mild trauma.  Bones respond to this trauma by becoming stronger.

People who suffer from joint pain and other skeletal problems often turn to nonsteroidal anti-inflammatory drugs (NSAIDs) such as asprin, ketoprofen (Orudis) and ibuprofen (Advil, Motrin and Nuprin).  However, research indicates that these medications can actually aggravate joint de-generation and cause other health problems.  According to one study, “Given the detrimental effects of NSAIDs on joints and other organs, their use should be discouraged and their classification as a first-choice conservative treatment should be abolished.”  (Journal of Manipulative & Physiological Therapeutics 1997;20:400-14.)

 Frighten Away 

Scientific studies show that certain foods, including sugar, hasten bone degeneration – while other foods boost bone health.  Bone-eroding foods include refined sugar, grains and flour, processed foodimages (2)s, foods containing additives like EDTA, caffeine, soda, sodium-rich foods and meat.

On the other hand, bone-building foods include fruits and vegetables; whole grains and high-fiber foods; fish with edible bones, soy products, low-fat dairy products, raw nuts and seeds.  When it comes to dietary supplements, calcium is the most well known bone-boosting supplement.  However, simply choosing a calcium supplement off the drugstore shelf – without doing your homework – may give you nothing but a false sense of security.

First, look for a calcium citrate formulation.  According to scientific research, calcium citrate is more potent than other forms of the mineral.  For example, one study compared subjects who took calcium carbonate.  Findings revealed that the blood calcium levels of participants taking calcium citrate were 2.5 times higher than those taking calcium carbonate.  These findings indicate that the body is better able to use calcium citrate than calcium carbonate.  Many experts also caution that calcium be taken in conjunction with magnesium for optimal effectiveness.  In addition to calcium, other bone boosting supplements include vitamin D, potassium, vitamin K, manganese, zinc and antioxidant vitamins.

While calcium is the most popular supplement used to prevent osteoporosis, glucosamine and chondroitin sulphates are the most celebrated anti-osteoarthritis remedies.  These supplements prompt the growth and repair of damaged joint cartilage by stimulating the production of two connective tissue building blocks – glycosaminoglycans and hyaluronic acid (Alternative Medicine Review 1998;3:27-39).  By keeping joints healthy, glucosamine and chondroitin protect surrounding bones from degeneration.  Other potent all-natural, anti-inflammatory, agents include the pineapple enzyme bromelain, flavonoids, curcumin (the active ingredient in the spice turmeric), and thyme and fish oil.

Skip the Tricks and Treat Yourself to A Chiropractic Check-up

This Halloween, don’t get spooked by thoughts of future bone disease.  Turn to your doctor of chiropractic for sound advice on how to prevent skeletal disorders.  Don’t delay – schedule an appointment with Dr. Surinder Sandhu here at our Bedford Chiropractic clinic for a Consultation today.  It’s just the treat that will keep the trick knees, trick backs and other trick skeletal flaws away. Halloween!

Have a look at our WEBSITE and FACEBOOK!

Ginger Ale – Recipe That Relieves Chronic Inflammation, Pain And Migraines

In traditional holistic medicine ginger is often used in the treatment of different health conditions, ranging from nausea to pain. Ginger has the power to reduce nausea and vomiting, but that’s not all.

The list of its benefits seems to be never-ending. For more than 2,000 years, Chinese have used ginger to treat nausea, stomach problems, arthritis, heart diseases and disorders.

Ginger has the ability to reduce chronic inflammation, pain and migraine. It is also beneficial in the treatment of ulcer, gout and diabetes complications. Ginger contains gingerol and shogaol, and these active compounds give its healing power.

Ginger Ale Recipe For Pain: Treat Chronic Inflammation, Pain And Migraine

Ginger is high in potassium, which is important for proper heart function, and manganese, a mineral that increases the resistance to different diseases, and strengthens the lining of the heart and circulatory system. Ginger is rich in silicon, which contributes to healthy skin, hair, teeth and nails. It contains vitamins A, C, E, B complex and minerals like magnesium, phosphorus, sodium, iron, zinc, calcium and beta-carotene.

Ginger Relieves Pain And Inflammation

Studies have shown that ginger has the power to reduce muscle pain and back pain. It is also known to reduce inflammations and migraine. It is especially beneficial for women, as Scientists have confirmed that ginger has anti-inflammatory and analgesic properties, and modern scientific studies have shown that ginger can inhibit the formation of inflammatory compounds and anti-inflammatory properties.Ginger-Ale-Recipe-That-Relieves-Chronic-Inflammation-Pain-And-Migraines-600x272

Ginger Relieves Nausea And indigestion

Ginger has been used in the treatment of nausea for thousands of years. It is widely used because it is more efficient in treating indigestion and nausea, when compared to many antacids and antihistamines.Ginger-for-Ginger-Ale--600x313

Ginger Relieves Cold And Flu Symptoms

It has the same effect as many antihistamines and decongestants. The combination of ginger and tamarind leaves is excellent for colds and coughing. Just brew some ginger and tamarind leaves in hot water, crush and add some honey.

HOMEMADE GINGER

Ginger-Ale-Recipe-That-Relieves-Chronic-Inflammation-and-Pain-600x552

Ingredients:

  • 1 cup peeled, finely chopped ginger
  • 2 cups purified water
  • raw honey (optional)
  • sparkling water
  • 1 lemon, juiced

Preparation:

Boil 2 cups of water, and add the ginger. Reduce the heat to medium low, and let the mixture simmer for 5 minutes.

Take it off the heat and strain.

When serving, use 1 part of ginger syrup and 3 parts of sparkling water. Serve it on the rocks. Sweeten to taste, using raw honey, or stevia, and add some lemon juice. Enjoy in this drink!
Read more: http://www.bestherbalhealth.com/ginger-ale-recipe-that-relieves-chronic-inflammation/#ixzz3ljUJpG6h
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A great way to start your day with YOGA!

A great way to start your day with YOGA!

8 reasons why yoga is so good for you:

1. Lowers stress and improves your mood
Some yoga methods use specific meditation techniques to focus the mind on your breathing that quietens the constant ‘mind chatter’, relieves stress and allows you to feel relaxed. Practising yoga can also boost oxygen levels to the brain, leaving you feeling happier and more content with everyday life.
2. Boosts confidence
Aside from the uplifting spiritual values, the act of meditation can actually boost your confidence. The process works by releasing tension from your mind so you can feel confident about your physical body. Without any forms of anxiety, you are able to establish an internal connection with yourself. This is consequently reflected in your perception of others and will help to better your relationships by improving compassion and awareness.
3. Lowers the risk of injury
Exercise, such as running, is usually a series of rapid, forceful movements, which means that effort is at a maximum and there is a higher risk of injury and increased muscle tension. Often, strenuous exercise also engages an imbalance of opposing muscle groups whereas yoga concentrates on balancing this activity. Yoga unites your body and mind and therefore allows you to move in a way that results in an injury free, healthier you.
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4. Helps you lose weight
Being overweight is a sign that there are imbalances in your everyday life and one major contributor to weight gain is excess stress. Practising yoga enables you to bring a deep sense of relaxation to your body and your mind, helping you to de-stress and allowing you to lose weight naturally.
5. Increases flexibility
People often say that they are not flexible enough to do yoga. The truth is it doesn’t matter how tight your muscles are as yoga asana works by safely stretching your muscles and help you to practise it further. Moreover yoga also stretches other soft tissue in the body such as ligaments and tendons, increasing the range of motion in the joints and allowing you to move around more freely.
6. Improves muscle tone and strength
Many yoga asana have a profound effect on your upper body strength, such as the downward and upward dog and the plank focuses on your core. Likewise standing poses strengthen your upper leg muscles and lower back. Essentially any pose will strengthen an area of the body if it is practised in the right way, without putting too much stress on specific muscle groups.
 yoga
7. Benefits breathing and lowers blood pressure
If you are to practise yoga consistently, your lung capacity will increase as a result of the deep breathing process. This will then have a positive effect on more intense sports that you might be a part of, increasing your stamina and endurance. Furthermore, meditation and calming yoga asana slow down your heart rate which in turn lowers blood pressure and have also been linked with improving the immune system and lowering cholesterol.
8. Improves your posture
By practising yoga you maintain a healthier weight, become more flexible and improve your muscle tone and strength. You will find that your posture will greatly improve because of this. Your abdominals and back muscles can now fully support your weight and you will be able to sit and stand tall, preventing niggling injuries, aches and pains

Chiropractic care and Yoga can complement each other and help to build a strong, stable spine.  Chiropractic works by addressing underlying spinal conditions, and Yoga can be a wonderful and gentle way to build core strength, stabilising the muscles around the lower back.

Combining Chiropractic care with Yoga can increase stability, flexibility and lead to greater body function.

For more info Take a look at our Website!

What Are The Basic Causes Of Breast Cancer?

According to Ayurveda philosophy, breast cancer is a tridoshic (involving all three body humors) disorder of breast tissue. Basic causes for breast cancer could be both hereditary and acquired. Researchers have identified hormonal, lifestyle and environmental factors that may increase your risk of breast cancer.

   Basic Causes of Breast Cancer:

age-Age

The risk of breast cancer goes up with age.

-Family Historyfamily tree

The risk is higher among women whose close blood relatives have this disease.

-Genetic Rgeneticisk factors

Inherited changes (mutations) in certain genes like BRCA1 and BRCA2 can increase the risk.

breast_cancer   -Personal History Of Breast Cancer

A woman with cancer in one breast has a greater chance of getting another breast cancer (this is different from a return of the first cancer).

races_grande   -Race

Overall, white women are slightly more likely to get breast cancer than African-American women.

28 day menstrual cycle diagram smallMenstrual Periods

Women who began having periods early (before age 12) or who went through menopause (stopped having periods) after the age of 55 have a slightly increased risk of breast cancer.

1012DIEuCoverFig2Dense Breast Tissue

Dense breast tissue means there is more gland tissue and less fatty tissue. Women with denser breast tissue have a higher risk of breast cancer.


Breast radiation early in life

Women who have had radiation treatment to the chest area (as treatment for another cancer) as a child or young adult have a greatly increased risk.

no_smoking_alcohol_thai_sign_poster-r732aceb2f86b4b92b6537d01ec773a71_i3cxj_8byvr_1024-Alcohol And Smoking

The use of alcohol and tobacco smoke is clearly linked to an increased risk of getting breast cancer. Even as little as one drink a day can increase risk.

reason-being-overweightBeing Overweight Or Obese

Being overweight or obese after menopause (or because of weight gain that took place as an adult) is linked to a higher risk of breast cancer.

10 reasons parents take their children to see a chiropractor:

 10 reasons parents take their children to see a chiropractor:

To encourage good neural plasticity (brain and nerve development).

To support their child’s overall health and wellbeing.

To help strengthen their child’s immunity and potentially10382177_10153005702806733_2807649352631481127_n reduce the incidenc
e of colds, ear-aches and general illness.

To assist with colic and Irritable Baby Syndrome.

To help with asthma, breathing difficulties and allergies.

To encourage good spinal posture.

To help improve their child’s ability to concentrate.

To assist with behavioural disorders.

To help alleviate digestive problems.

To assist with bed-wetting and sleep issues.

http://welladjusted.co/blog/2011/06/24/why-parents-take-children-to-chiropractors/

Is chiropractic care safe for children?

Yes! There have been several large-scale research studies verifying the safety and effectiveness of chiropractic care for kids. The amount of force used to adjust an infant is comparable to the amount of force you use to test a ripe tomato at the grocery store. Those of you with kids know that they are certainly able to withstand a lot more pressure than that! Chiropractors have been helping kids lead healthier lives for over 100 years. Dr Amanda has taken several courses to be able to specialize in caring children and their specific needs. She has a very gentle touch and will treat your kids with the utmost of care.

 Why do kids need chiropractic care?

Bones model in response to outside physical stresses placed upon them (a concept known as Wolff’s Law) and proper joint motion is need to distribute these forces for optimal bone development. There are periods of time when skeletal growth is accelerated commonly known as Growth Spurts) during which balance in the muscles and joints is especially important. Just like the bones of the skeleton, your child’s nervous system is also developing at a rapid rate. The nervous system includes the brain, the spinal cord, and all the millions of nerves that serve every inch of your body and control most of its functions. Just like the bones need proper joint motion for optimal development, so do the nerves in order to develop optimal communication (or innervation).

Is chiropractic care for kids the same as it is for adults?

Although the basic premise for chiropractic care is the same whether the patient is 80 years old or 8 months old, the ever-growing and changing active little bodies of children have distinct needs depending on their stage of development. Generally, children respond much faster and more profoundly to chiropractic care than adults do. They have not subjected their bodies to the same years of abuse that we have. Another major difference is that pain is not a primary system. This can make it more difficult for parents to know when kids need to visit their chiropractor. There are certain “clues” that we can watch for to gain more understanding in this area, such as postural changes, only wanting to breast feed from one side, being off-balance, and running with a limp. As mentioned before, the amount of force used and the specific techniques utilized vary depending on the unique needs of individual children and what stage of development they are currently in.10501802_10153051282996733_1353774874806450127_n

When should I start bringing my kids in?

It is never too early to bring your child to the chiropractor. Infants just minutes old are often checked by the loving hands or the family chiropractor and it is not uncommon to stop by the chiropractor’s office on the way home from the hospital. The birthing process is physically strenuous for both mom and baby, so it is best to get them both cared for as soon as possible afterwards. That being said, it is never too late either! Children may enjoy the benefits of chiropractic care at any age or stage of development.

(If you really want to maximize the benefits of chiropractic care for your child, you can start by taking care of mom while baby is still in the womb!)

How often should I bring them in?

Chiropractic for kids will vary as much as chiropractic for adults. As mentioned above, it is often difficult to know when your kids need to see the chiropractor because they do not generally present with pain. To help with this issue, we recommend setting regular Well-Child visits, the same way you would with your dentist and pediatrician. These help catch minor issues before they turn in to major problems and allow kids to truly maximize their healthy potential.

Common Childhood Conditions

Paediatric chiropractic

Here is a list of common childhood conditions that families have seen great impact from chiropractic care that you may not have thought of as chiropractic issues. Chiropractors do not necessarily treat or cure these conditions, but they have been shown to help in profound ways by treating the children suffering from them and enhancing their general health.

ADHD & Autism Spectrum Disorders*

Ear infections

Common Cold

Colic

Constipation

Growing pains

Plagiocephaly

Scoliosis

Bed wetting

Breastfeeding difficulties

Birthing Trauma

Sports injuries (like Little League Elbow)

http://valeohealthclinic.com/chiropractic-for-kids/

For more info take a look at our WEBSITE!