Tuesday, October 25, 2011

Chia Seeds!

I am a huge kombucha drinker and when I was at the coop the other day I needed one. So I walked to the cooler to pick my favorite flavor, and low and behold I saw it.... kombucha filled with swimming chia seeds. Of course I have heard of chia pets but that is about all I knew until I read the bottle and was blown away. How did I not know this? Then I thought... I need to buy a chia pet.
Chia seeds are an amazing superfood. A serving contains more Omega-3 than salmon, they are full of fiber and antioxidants, they taste like nuts when eaten raw, and they look cool floating in kombucha. ;)

Here is what the kombucha chia drink looks like : http://thecoinologist.com/2011/09/13/raspberry-chia-gts-kombucha/

Here is a cool article on why we should be drinking eating and mixing chia seeds!

http://thechart.blogs.cnn.com/2011/04/29/are-chia-seeds-a-superfood/

MORE chia recipes, you ask?! Here you go!
http://www.chiaseedrecipes.com/


With Health and Love,
IN8 Chiropractic

Thursday, October 20, 2011

Coco for coconut water

Coconut water is the newest greatest craze out there....at least for western folks. Coconut water has long been considered a drink of health by cultures where coco trees are naturally grown. Coconut water is a filtered clear liquid that is found inside the young green coconuts- it is different than coconut milk, which is found by grating the meat inside of a mature coconut. The water has increasingly proven to be more and more beneficial  - here are just a few things that are amazing about the delicious drink!


*** The electrolytes present in the water can give people who exercise a great boost in energy!!

*** The water is naturally produced! No additives (unless you squeeze some lime or lemon)

*** Helps with urinary tract issues!

*** Coconut water has more potassium than a banana. 

*** Low fat, cholesterol free, and very low calories

So, next time your out and about - grab a coconut water and make the day even better!


With Health and Love,
IN8

Tuesday, October 18, 2011

The Three Booty Muscles

There are three major booty muscles - The gluteus maximus, gluteus medius and minimus ( the last two can really be considered one muscle, for all intents and purposes, so I will refer to the two similar muscles as gluteus medius and drop the minimus. :)

These two muscles act as lateral stabilizers making sure that your hip does not swing out to far out when your standing in place or walking. You can easily place these muscles by balancing on your left leg and lifting your right leg out to the side. Do this a few times until you start feeling the burn in the right hip muscle and that burn is the gluteus medius and minimus. These muscles generally become tight in most people - this is because since they are typically used for balancing while walking and the majority of people walk on flat even surfaces the muscles don't get a good work out. Often times after hiking or walking on the beach or other variable surfaces your gluteus medius can become sore. The gluteus maximus is located in the buttocks and is the strongest muscle in the body.  You use this muscle to move your hip and your thigh. Getting up from sitting, or walking up an incline and even standing in an erect position are all movements that would not be possible without the gluteus maximus.

All three of these muscles are crucial to the everyday movements of your life. This is why it is important to gain strength as well as flexibility within these muscles - here are some awesome stretches and muscle builders to try out. And remember every time you walk up those stairs you booty is thanking you!

** This one feels great and is easy to try!
http://yoga.about.com/od/yogaandbackpain/ss/backpain01_4.htm

** Here are some stretches
http://www.mikereinold.com/2009/10/best-exercises-for-gluteus-maximus-and.html

** For your gluteus minimus, a couple times a day, stand on one leg and lift your other leg out to the side...and feel the burn!!

With Health and Love,
IN8 Chiro

Thursday, October 13, 2011

Newsletter Glimpse

Here is glimpse of what our awesome bi-weekly newsletter has in it plus a ton of other great and healthy information - So if you're a yogi or a yogini or maybe a soon to be one...check this out and find the right classes for you! If you are interested in being on our email list send us your email at contactus@myin8chiro.com!

http://www.toyourhealth.com/mpacms/tyh/article.php?id=1475

With Health and Love,
IN8

Tuesday, October 11, 2011

The Supa' Supraspinatus Muscle

Supraspinatus - pronouced : (soop-ra-spa-natus)

Shoulder pain is one of the most common areas other than low back that people have problems with.

The supraspinatus muscle is located at the top of your shoulder. It is right above the boney ridge of your shoulder. It wraps from the scapula to the greater tubercle of the humerus. This muscle is very important to the stability of the shoulder. It supports the rotator cuff that surrounds and enclose the shoulder.  The muscle allows you to lift your arm up and down. Many injuries associated with this muscle are due to playing sports where objects are thrown and often times it is affected by falling. Because there are many muscles that support the shoulder they often are over used and tighten up - creating myofascial trigger points, ( hyperirritable tissue in muscles). These trigger points usually cause only minor aches or restricted movement that can be left alone - however overstressing your shoulder causes a bigger problem. Once your have a shoulder injury your body starts to produce adhesive fibers between your muscles to protect the injury. However, these adhesions cause restrictions in shoulder movement causing pain and dysfunction that spreads up the neck and down the arms.   Pain in your supraspinatus can cause difficutly in raising your arms up to comb your hair or reach up high. There a few stretches to help work out the pain - 
check it out! And keep your shoulder muscles healthy and stretched out!

http://www.livestrong.com/article/392865-supraspinatus-stretches/

Here is an anatomical picture of the supraspinatus

http://www.exrx.net/Muscles/Supraspinatus.html

Enjoy -
With Health and Love,
IN8 Chiro

Thursday, October 6, 2011

The Sneaky Psoas Muscles

The psoas muscles are often neglected and forgetten when it comes to stying healthy and feeling good.  Psoas, pronounced - "so-as" - is also reffered to as the hip flexors. It is the muscle that starts at your low spine and wraps around to the front of pelvis and attaches at the bottom of the thigh or femur. Interestingly, it is the ONLY muscle that connects your spine to your legs.

Sitting all day at work, running, and lack of stretching are all reasons why your psoas muscles can become tight. A tight psoas muscle leads to your pelvis moving which then leads to low back pain. So, for many people stretching the psoas out is exactly what you need to do to stop low back pain. I will post a great link to a stretch that should be done, at least, once a day.

http://pilates.about.com/od/pilatesmat/ss/hip-flexor-stretch-lunge.htm

also, check this picture out - it's the atomical photo of the psoas muscle.
http://twitpic.com/6vnuxp

Yoga and pilates are both wonderful workouts that are amazing at getting those sneaky psoas muscles stretched out!

Enjoy :)

Tuesday, October 4, 2011

The Season of Kale

As you drive by yards and community gardens what one things that catches your eye? For me it is all the delicious looking Kale - whether it be decorative kale (which is actually edible!) or the kale planted specifically for eating. The color and texture of the plant is aestically pleasing and one of the most nutritious plants out there! Check out our news letter for some benefits of kale -
http://www.toyourhealth.com/mpacms/tyh/article.php?id=1470

There are many ways to enjoy kale - whether you're looking for a cooling salad (especially for days like today - 80 degrees!!) or a warm soup, kale is versatile enough to add to your daily diet. I found a few delicious kale recipes you can try out -

http://www.realsimple.com/food-recipes/browse-all-recipes/bean-sausage-stew-10000001594327/index.html

http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/healthy-kale-recipes-00000000058049/page6.html

Be Healthy,
IN8 CHIRO

Patient Appreciation

Patient appreciation week is fast approaching!
Monday, October 10th - Friday, October 14th

We are giving away FREE adjustments to the first 25 active customers that call! Also - our massage therapists will be giving chair massages all day long. So no need to worry, you will be able to get adjusted and then get a wonderful massage by our talented and lovely massage therapists.
We will also be giving away prizes for our patients that come to see us during this week.
This is for YOU, we are so happy and grateful to have such amazing patients and it is because of YOU that we are here.

We hope to see every one of your smiling faces - even if it is just to pop in and say, "hi" - because we want to show you how much we appreciate you. :)