Me: “Part of optimizing your body’s ability to heal is fueling it with the best food sources. How many servings of vegetables are you eating each day?”
Patient: “Oh, I know. You are what you eat, right?” (Said with a chuckle and many times with a little eye roll.)
Me: “That’s the truth. How about you write out what you eat for the next three days – two work days and one weekend day. Bring it back to me and we’ll analyze it to see what we can do to tweak your nutrition to maximize your health.”
Patient: “Alright. But just for the record, I eat at least 5 servings of fruits and vegetables each day”.
Lately we’ve been asking our patients to write out a food log or enter everything they eat into an app so we can see what might be missing or needed to allow their body to heal and function at 100%. It seems we’ve forgotten that we need good quality food to fuel our daily actions and have gotten swept up into convenience and empty calories. I don’t think that’s news or a shocking revelation to any of us. Right? Unfortunately, our daily lives look at little more like this:
- 25% of our daily calories are being consumed in our car
- Only 9.5% of American children get the proper amount of fruits and vegetables daily
- We spend more money in restaurants than in grocery stores
It is just me, or do those stats seem a little crazy? Nutrition. Diet. Lifestyle. However you want to label it, what our body requires does not need to be rocket science.
Let’s say you just won your dream car – a brand new Ferrari. The guy who gives it to you says it take premium gasoline and only premium gasoline. When you fill it up the first time, you notice that the price of regular unleaded is much more feasible for your pocketbook. Are you going to put regular in it instead? No. Of course not. You wouldn’t even think twice about it, right? Why? Because it’s a performance car and you want it to keep running at top end which means spending more for the right fuel.
Well, I’ve got news for you. YOUR BODY IS MORE FINELY TUNED THAN A SPORTS CAR. I’m yelling at you because if you’re like many of the people I talk to every day, you have no clue how incredible your body is and what it is capable of. People think that aches and pains, regular headaches and debilitating migraines, low back pain and many other symptoms are “just a part of life”. We’ve fed our body the wrong type of fuel, likely for decades, and because of that, we’ve conditioned ourselves to expect very little from our body.
Let’s take a look at what proper fuel for your body looks like. If you would like to know how good you can feel, what you can accomplish with high levels of energy and how amazing you innate healing potential is, start following these recommendations.
- Cut out white sugar and white flour. Do it now. You’ll thank me later.
- Eat at least 5 servings of veggies every day. And only one (maybe two) servings of fruit (which, by the way, everyone who gives me their diet log, is completely underestimating their daily servings of vegetables and typically way over eating fruit)
- Drink more water (aim for half of your body weight in ounces each day)
- Eat healthy fats (avocado, olive, coconut – more on those in an upcoming blog)
Seem a little overwhelming? If you’re like a typical American, I can only assume that it is. If you are the type of person who is all or nothing – get to it. Otherwise, pick one of the above recommendations to master and add on from there. Whatever route you choose, don’t delay. Your health and future are on the line. Make good choices every day to fuel yourself in a healthy direction. One thing I know for sure, I’m looking forward to the days when I ask for a dietary log and what I get back needs no improvement.
-Dr. Sara More
The devil is in the details. You’ve heard that saying before, right? Well today the devilish details we are going to explore are on the ingredient labels of the foods you eat day in and day out. In fact, we are only going to be talking about one ingredient: monosodium glutamate. Otherwise known as MSG. Or yeast extract. Or Glutamic acid. Or hydrolyzed corn gluten. Or the more than two dozen other names that either always contain MSG or most often contain MSG. MSG is too often disguised in labeling practices, and you don’t realize you are ingesting it.
What’s the problem with MSG, you say? You probably think of MSG and think of the delicious take out from the local drive through Chinese restaurant. You think to yourself: “It states right there on their menu they don’t use MSG so I must be making a healthy choice”. The restaurant itself probably doesn’t even realize the ingredients they use are MSG derivatives, making their food toxic and tricking your brain into making their food taste more delectable. The next thing you probably think to yourself is, “why do they go through the hassle of making a big deal about not using MSG?”. According to the Annals of Pharmacotherapy, Volume 35 from June of 2001, “MSG is a sodium salt of the amino acid glutamic acid or glutamate, is an additive to enhance the flavor of certain foods”. “It does not have a flavor of its own, but is believed to enhance the taste of other foods by stimulating glutamate receptors on the tongue”.
The FDA does not require food manufacturers to label foods containing MSG so the unfortunate fact is that we eat is far more than we realize (think: processed foods and pre-made meals). If you haven’t caught on by now, MSG is one of the bad guys. It is an excitotoxin that causes harm to the brain, nervous system and has been shown to play a part in the relationship to neurodegenerative diseases such as Alzheimer’s, Lou Gehrig’s (ALS) and others. An excitotoxin is a substance (Aspartame is another one!) that, when consumed in high quantities like in the standard American diet (SAD), flip open receptors for voltage gated calcium channels in your brain. Literature says that when you flip open voltage gated calcium channels in excess, it generates free radicals that kill your nerves. That might be kind of technical so let me put it this way: nerves are important and you don’t want to do anything to harm them. I don’t just say that because I’m a chiropractor and work with nerves and the nervous system every day. Nerves are what help keep your body alive and your brain communicating properly to the rest of your body telling it what to do. You don’t want to kill nerves.
You obviously can’t feel the calcium channels in your brain being flipped open, but would you think twice about eating foods that contained MSG if it helped explain some of the symptoms you experience on a regular basis? Many people are very sensitive to MSG and experience a whole host of other symptoms like headaches, numbness or tingling, chest tightness, drowsiness or fatigue, rapid heartbeat, depression, obesity and other symptoms, too. Personally, it’s enough for me to know that MSG has a direct link to the development of neurodegenerative disorders (dementia, Alzheimer’s, etc) to work on eliminating it from my diet, but I know others need more day to day proof that the hard work they put into fueling their body with good foods is paying off. For these people, we look at case studies where people suffering from Fibromyalgia, carpal tunnel, headaches and other symptoms had their symptoms disappear when eating a diet free from MSG and symptoms returned only when they added MSG laden foods back into their diets.
If you are curious and want to learn more about this hellish ingredient and the devilish ways it is disguised in our food and harming our health, I’ll point you to some great minds and books by Russell Blaylock (a neurosurgeon), George Schwartz and Carol Simontacchi. If you simply want a more inclusive list of names for MSG, take a look at the handout: http://truthinlabeling.org/hiddensources_printable.pdf . Either way, I urge you to take a closer look, inspect what you’re eating and start eating foods that support your health, not break it down. Not only will your current health improve, but your future will be much brighter as well. More
By Dr. Sara
Our food, cosmetics, carpet, furniture, you name it, is made with thousands of chemicals. It is estimated that in the US, we have over 70,000 chemicals in commercial use with more than 2,000 additional being approved each year. Does that alarm you? Should it concern you? It concerns me. And here’s why.
The human body is a miracle of intricate systems working together in fine tuned harmony. Our kidneys’ primary purpose: extract waste from blood, balance body fluids, and form urine. Our liver’s primary purpose: detoxify chemicals and metabolize drugs, among other important tasks. These organs are critical to our overall health and they do their jobs very well. However, with the continued bombardment of chemicals – new and old, they can get overwhelmed. Continued exposure to chemicals can be linked to liver disease, autoimmune diseases, fertility issues and even possibly autism, along with other problems. The Environmental Working Group (EWG) has many great resources to learn even more about how chemicals impact our health. Two articles I think are important to start with are:
One of the ways that I work to decrease my and my family’s exposure to chemicals is to use safer cleaning products. I believe it’s important to have safer cleaners for a number of reasons. One, I don’t to breath in the fumes from harsh chemicals while I’m cleaning. Two, I don’t want harsh chemicals left behind after I’m completed with my chores to then be transferred to our food, hands or otherwise to be secondarily ingested. And lastly, I think the natural cleaners many times work just as good, or better, than the ones found in the cleaning isle at the grocery store.
You’ve probably heard about the immunity benefits of Vitamin C – but it’s time to move one letter down the alphabet. It turns out that Vitamin D may be the more critical vitamin when it comes to fighting off colds and flu’s. An important vitamin that also promotes anti-aging, the ‘sunshine vitamin’ is a nutrient generated by the body through exposure to the rays of the sun.
Vitamin D plays a role in many important functions of the body. Most American’s are suffering from dangerously low levels of this key vitamin and we do not realize it. According to the Journal of Clinical Endocrinology and Metabolism, “Abnormal levels of Vitamin D are associated with a whole spectrum of diseases including cancer, osteoporosis, and diabetes, as well as cardiovascular and autoimmune disorders.” (Kremer et al. March 2010). What’s the best way to know if your Vitamin D level is normal? You need to have a simple blood test. That way you know if, and how much, supplementation with Vitamin D is necessary for your overall health and well-being.
How can I get vitamin D?
The best form of Vitamin D comes from natural sunlight. A good rule of thumb is that unless you are getting 30 minutes of summer sunlight exposure on large parts of your body every day, you will almost certainly be deficient in Vitamin D. Many people live in a climate (like us here in Wisconsin!) where during most of the year we have minimal proper sun exposure. When that’s the case, it makes supplementation even more important.
When supplementing, always choose Vitamin D3 cholecalciferol, not vitamin D2 ergocalciferol which the body has to convert to vitamin D3. Vitamin D3 is sold in either a liquid form (like the Innate Choice brand we carry here in the office which is suspended in olive oil) or in pill form. Both are effective forms of supplementation.
Some foods in the American diet contain small amounts of Vitamin D. These foods include:
- Fatty fish such as salmon and tuna
- Beef liver, egg yolks and some mushrooms
- Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, and soy beverages. Check the labels for more information.
Although some foods contain Vitamin D, humans cannot get adequate amounts through our diet. We are genetically designed to get Vitamin D from sun exposure, making the best way to ensure you are getting enough Vitamin D is through exposure to sunlight and necessary supplementation daily.
Am I getting enough vitamin D?
The amount of Vitamin D required depends on your weight. A Vitamin D deficient person minimally needs 1000 IU’s (international units) of Vitamin D for every 40lbs of body weight. That means that a person weighing 160lbs needs 4,000 IU’s per day.
How does vitamin D affect health?
In addition to reducing the risk of bone loss and fractures as people get older, some studies suggest that Vitamin D may protect against cancers of the colon, prostate, and breast. Vitamin D is important in maintaining strong teeth, proper parathyroid function, and enhancing the body’s immune system. In fact, when taken properly, Vitamin D is more effective than the flu vaccine in helping to prevent the flu. Vitamin D is also being studied for its possible role in the prevention and treatment of low-back and joint pain, bronchitis, colds, diabetes, hypertension, glucose intolerance, multiple sclerosis and other conditions.
What precautions do I need to take with vitamin D?
When amounts of Vitamin D in the blood become too high, it can lead to toxicity—nausea, vomiting, poor appetite, constipation, weakness and weight loss. In addition, by raising blood levels of calcium, too much Vitamin D can cause confusion, disorientation and problems with heart rhythm. Excess Vitamin D can also damage the kidneys. Be aware that higher levels of vitamin D in the blood have also been linked to higher rates of pancreatic cancer. At this time, more studies are needed to assess the connection between Vitamin D and cancer. Although uncommon, Vitamin D toxicity can occur and happens from the overuse of supplements. Again, I urge you to have a simple blood test to confirm your body’s level of Vitamin D, amount of supplementation needed and can show you how effective your supplementation has been over a longer period of time.
Excessive sun exposure doesn’t cause Vitamin D poisoning because the body limits the amount of this vitamin it produces. Like most dietary supplements, Vitamin D may interact or interfere with other medicines or supplements, most notably: steroid usage, some weight loss medications, seizure medications and cholesterol lowering statins. Tell your health care providers about any dietary supplements and medicines you take. More
“Stand up straight!” “Stop slouching.” “You look terrible when you stand like that.” How many of these phrases did we hear as a kid and now might be using with our own children? Proper posture has always been important for a number of reasons, but over the last few years I routinely notice that less and less people have what I would consider “good” posture.
Let’s take a look at a few reasons why human posture has gotten considerably worse in recent years. The first and foremost reason, I believe, is our reliance upon hand held technology. A recent article by NASM.org mentions that: “Over the past seven years, mobile device usage has grown from .3 hours a day to 2.8 hours a day for the average adult. Comparatively, our computer use has remained about the same over the same time period at 2.4 hours per day.” The problem with this is that the vast majority of the time when we are looking at our mobile devices, tablets and the like, our head is in a position of extreme flexion. From the side, our neck, if we could see the bones from the outside, needs to have a nice curve in it like the shape of a banana. When we look down, that curve is flattened which leads to problems and causes additional pressure on the nerves of the neck and upper back. This can end up causing headaches, neck pain, and muscle tension to name a few problems.
Another bad habit associated with technological advances (as well as poor habits while driving, sleeping, sitting….) is forward head posture. Your head is meant to be centered over your body keeping your body neutral and your center of gravity balanced. It seems that because of our bad habits, many people’s heads are anterior to what’s natural and ideal. Let’s take an example of a typical person whose head weighs between 10-12lbs. According to research from Dr. KK Hansraj presented at Surgical Technology International in 2014, if that person were to flex their head 15 degrees their head effectively now weighs 27lbs. At 30 degrees it weighs 40lbs, at 45 degrees it weighs 49lbs and at 60 degrees it weighs 60lbs. Those numbers may not seem to be a big deal until you realize that the average position of someone’s head while looking at a digital device is 60 degrees. That means that when you are checking a quick text or seeing what’s happening on Instagram, you are making the muscles and bones of your body work much harder than they are designed to work.
Our body is designed to respond and rebound from the stresses we put it through. The problems begin when we chronically put our body under stressors like this. Our body does the best it can to keep us upright and looking healthy from the outside but it’s at the cost of altering alignment of bones, muscles, and other surrounding soft tissues inside. Initially you have no idea it is happening. Over the course of time, however, improper posture and forward head carriage can lead to shortness of breath, shoulder pain, neck pain or even low back pain, to name a few symptoms.
An easy way to see if your posture is up to par is to have someone look at your posture from both the front and the side. From the front, you want your nose, your sternum, your belly button and the space between your ankles to be in a straight line. From the side, ideally you want your ear, shoulder, hip and outer ankle bone to be in a single line. Don’t have someone to help you? Stand against a wall. You should comfortably be able to have the back of your feet, your buttocks, shoulders and the back of your head touching the wall all while having your arms and hands extended back to touch the wall, too. If you can’t do this, you have a problem. Even if you can, you likely fall into the categories above where you know your posture isn’t as great as it needs to be. If that’s the case, do your present and future self a favor and visit a chiropractor. A good chiropractor will ask you what you want help with, do an exam (and look in depth at your posture) and possibly perform x-rays to formulate the best plan to get your spine back in proper alignment. We do exams like this on a daily basis in my office and so many people are shocked when they see what is happening on the inside. Equally, people are thrilled after they’ve started getting adjusted, receiving care and are seeing the positive benefits of regular chiropractic care. We take pride in our patients walking out of our office with their heads held high, great posture and better overall health. We’d love to see how we can help you, too! More
Fad. A noun. Defined as an intense and widely shared enthusiasm for something, especially one that is short lived and without basis in the object’s qualities; a craze. The health field is known for fads. Think of Suzanne Sommers and the Thighmaster. Think of the Atkins diet craze. The list goes on and on. One trend that I believe is here to stay is the push for better quality food, specifically in regards to staying away from the ugly, now popular g-word: Gluten.
Let me start off by stating that your mother was right. You really are what you eat. 80% of your body composition is based upon what you put into your mouth. The other 20% is based on exercise. Gluten is a combination of two groups of proteins present in cereal grains, especially wheat, that is responsible for the elastic texture of dough. Some people are extremely sensitive to it, leading to gastrointestinal upset and suffering from even the slightest bit of gluten in their diet. On the other hand, and while we may not realize it, I’d argue to say that most of us have some sort of intolerance to gluten. We don’t realize it because we eat it so frequently there is no way to delineate gluten as the source of our suffering. Gluten-laden diets can be at the heart of a number of common American ailments from rashes, behavioral problems, IBS or other digestive issues, and so many others. The way to find out if you are sensitive to gluten and would benefit from a gluten-free diet without spending excessive money on sensitivity testing, is to simply give up gluten for a period of time (start with 21 days to give your body time to detox and respond) and see how you do. If you’re like many people I know who have gone gluten-free, you’ll find yourself with more energy, less aches and pain and feeling better overall. I’d also recommend you doing your own research and learn for yourself. One book I urge you to read is “Grain Brain” by David Perlmutter, MD. The information laid out in that book will change the way you look at food and eat for the rest of your life.
In our area, we have an abundance of healthy foods. Every time we sit down for a meal, we are making a choice for our future health and well-being. Do your part to learn what you need to be eating (more veggies, protein and healthy fats) and then watch your health skyrocket. Humans are designed to be healthy. Now is the time to make sure you are eating right and ensuring a long, healthy life. More
This is the time of year we think of hot afternoons, apple picking, weekend camping, and school aged children having back pain. Wait…..WHAT? Even though you may not realize it, you did read that statement correctly. As kids go back to school, their bodies are put under undue stress and weight from all the text books and supplies they need each day. This often times results in pain, whether it be low back pain, shoulder pain or headaches. As humans, we want to avoid being in pain. It’s especially important to find the cause of pain when it involves children as they are growing. Here are a few tips to keep in mind for your children to keep them healthy as they head back to school this fall and anytime they are carrying an extra load.
First things first, check the weight of your child’s backpack on a regular basis. The total weight of the bag needs to be no more than 10-15% of their body weight. Any more than that and it can cause harmful effects on their spine and joints. Once you do the math, you’ll realize that much of the time your child’s backpack is far too heavy.
If your child has to carry a heavy load, make sure the heaviest items are packed closest to the body. In other words, pack text books against the back of the bag and lighter items farther away from the body. Encourage your child to use both of the shoulder straps. It may be more fashionable to only use one strap, but long term use of only one strap causes imbalances in posture and muscles leading to shoulder, neck and upper back pain. Make sure the straps are both wide and well padded. If possible, buy a backpack with a waist strap. Using the waist strap will help distribute a portion of the burden onto the hips versus all of the weight of the bag being on the back and shoulders. Another feature of a better backpack to look for is one that has built in padding across the back for comfort and protection.
Roller-style bags and messenger bags have become more popular. Even though you may think a roller bag will mean reduced stress on your child’s body, that isn’t always the case. Many times children pack even more stuff into a roller bag because it’s easy to tote around. The problem then comes when they need to lift the bag up stairs or over a curb. Repeatedly tugging on a bag that weighs too much can lead to shoulder injuries. If your child can only use a roller style bag, ensure they aren’t overstuffing it and can properly lift it with their knees (and not their back) to prevent problems in the future. The same goes for a child that will only use a messenger bag. If this is the case, have your child switch the bag from side to side to keep muscles balanced and gait even.
Lastly, look at your child when they have the backpack on. Make sure that bottom of the bag falls right at their hip level. What you don’t want is the bottom of the backpack too far down their legs and body. That will cause them to have an abnormal gait, increasing the likelihood for, among other things, trips and falls. Also look at their posture with the backpack on. From the side, you want their ear to be over their shoulder and their shoulders directly in line with the hips and feet. If they have their head out in front of their body or their posture seems off, that is a problem. Always remember that posture is the window to your spine, and your spine is the window to your health. If you’re having a problem fitting your child’s backpack, ask the advice of a professional. Most Chiropractors, Physical Therapists and Pediatricians would be more than happy to help. They all care about the health of your child, especially when we know that there are 33 moveable bones in your spine all with a disc in between. Those discs act as natural shock absorbers and we don’t want to see them under unnatural compression which we know leads to long-term problems. You may not realize now the importance of having a properly fitted backpack, but do yourself and your child a favor and pay attention to prevent future problems from occurring. As the old saying goes, “An ounce of prevention is worth a pound of cure”. Here’s to a healthy, happy start to the 2015 school year. More
Call (715) 544-6508 today to schedule a wellness exam.*
The first visit is worth over $300. Your cost is ONLY $79!
This offer can include: doctor’s consultation, focused exam, 2 spinal x-rays in area of complaint (if medically necessary), complimentary insurance verification. Value of over $300 is offered to new patients for $79!
*Not redeemable for cash. More
*Due to this special offer, appointment deposit is non-refundable.
*Offer applies to new patients only.
*Offer does not include worker’s compensation cases or personal injury cases.
*Medicare, Medicaid, and Tricare recipients are excluded from this offer by law.
*Based on initial exam findings additional services may be recommended.
*Government issued identification and health insurance cards will need to be presented at time of initial visit.
The most scientific and effective technique.
Chiropractic BioPhysics (CBP) is a highly-advanced, scientific, and proven chiropractic technique which corrects and restores your spine back to its proper alignment. Chiropractic BioPhysics combines biology, physiology, physics, geometry, and anatomy to identify the causes of your pain, discomfort, loss of mobility, and altered health. Support for this claim includes a considerable amount of data from research, the experience of numerous flourishing CBP practitioners, and the longevity of the approach. That means your diagnosis and treatment will be based on sound scientific and chiropractic principles. Our team in Plover has studied the reliability, validity and consistency of spinal correction to offer you the best care possible.
How Can Infinity Wellness and Chiropractic Help You?
Our chiropractors start with a scientifically-based examination of your posture, spinal alignment, and function – often involving x-rays as a way to pinpoint the root cause of your spinal misalignment. Once the source is identified, we will create a carefully planned series of adjustments, exercises, and a spinal remodeling program to put you on a pain free road to better health.
How is CBP Different from Other Techniques? More
Unlike regular chiropractic that mainly focus on immediate pain relief, CBP goes one step further to also correct the source of the problem. That’s why most patients under our care not only report relief from pain and discomfort, but as their posture begins to improve, they notice other conditions clearing up as well.
According to The Association of Chiropractic Colleges, “chiropractic is a health care discipline which emphasizes the inherent recuperative power of the body to heal itself without the use of drugs or surgery. The practice of chiropractic focuses on the relationship between structure (primarily the spine) and function (as coordinated by the nervous system) and how that relationship affects the preservation and restoration of health.”
Fundamental to the chiropractic approach is the belief that good health depends upon having your spine and nervous system working at their best. Chiropractors approach healthcare differently than traditional medicine. Rather than using medications and surgery, chiropractors correct misalignments of the spine, called subluxations, which helps the nervous system function properly. Chiropractors believe that “the power that made the body, heals the body”.
Although people start chiropractic care for many different reasons, our primary goal at Infinity Wellness and Chiropractic is not simply to alleviate the pain that is often experienced in and around the back. Instead, we strive to ensure that your nervous system, which can be compared to a ‘communication superhighway’, is able to relay information back and forth between your body and brain. This is vitally important because your nervous system, which is housed within the spine, controls and regulates all of your body.
People have been turning to chiropractic health care for over a century. They have sought treatment for a wide variety of ailments, from migraines to foot pain.
The following is a brief list of conditions where chiropractic is an appropriate health care choice:
- Back Injuries
- Carpal Tunnel
- Chron’s Disease
- Colds, Flu, Viruses
- Disc Problems
- High Blood Pressure
- PMS and Menopause
- Shoulder, Arms and Hands