Dr. Seth Sharpless, at the University of Colorado, showed that it only takes the weight of a dime on a nerve to decrease its function by 60%.In the nervous system, 90% controls functions (movement and function of organs, glands, vessels, etc.) and only 10% controls sensation/pain.For the majority of people, pain has been the only reason that they see a doctor.It has been my own experience that health and performance are based on the optimum level of all nerves functioning together.

Lance Armstrong has realized the importance of chiropractic care in his career.It has been an essential part in his training, injury recovery and peak performance.Research has shown that athletes under chiropractic care perform 5% better than non-adjusted athletes.

Chiropractic care helps not only athletes perform better, but also everyday people by removing interference in the nervous system, from misaligned vertebra called “subluxations.”When the nervous system is free from pressure, the body operates at its optimum level.

My office uses the latest technology (Thermography, Surface EMG, Posture Analysis, Muscle Testing and X-Ray), specific techniques to increase performance through proper spinal mechanics and reduce injury “downtime” through chiropractic care.

Many of the world-class athletes and professional teams, like Lance Armstrong, use chiropractic care.

For additional information, please call North Scottsdale Family Chiropractic at

(480) 588-5111
8080 E. Gelding Drive
Suite D101
Scottsdale, AZ 85260

An area that is often neglected when it comes to posture is thoracic mobility. Your thoracic spine runs the length of the rib cage, hence there are 12 ribs and 12 thoracic vertebrae. Due to the stiff nature of the ribs, the thoracic vertebrae do not have much room to move. However chronic overuse of the crunch exercise along with too many upper body pushing exercises will promote thoracic kyphosis.

One way to prevent this from happening is to use the Foam Roller and perform thoracic extensions. This will mobilize the thoracic vertebrae, preventing the upper back from rounding forward excessively (kyphosis). I typically have people hold the extension for 5 seconds and repeat 3-5 times, and to do this at three levels of the spine (top of shoulder blade, middle of shoulder blade, and below the shoulder blade).

Note: Do not perform this if you have arthritis of the spine or if you have a spinal fusion. If you are unsure, contact a medical doctor before performing this exercise.

When it comes to resistance work, especially upper body, I encourage 70% or more of our efforts to be on pulling exercises and less than 30% on pushing exercises. Focusing on our scapular retractors during resistance exercise, will allow our body to have increased success at holding a taller, more effective posture throughout the day. Please remember that developing good posture is not done exclusively at the gym. Practicing postural drills throughout the day will ensure our key postural muscles stay active. I will go over how to achieve this in my next blog topic on ergonomics and desk exercises.

The main thing to remember is that if you exercise with bad posture, you are making your key postural muscles weaker, and encouraging the body to adopt a poor posture which will lead to injury and overuse of certain tissues and/or joints.

For more information on how to develop an exercise program focused on improving and developing posture please contact Graham on (602)-923-6600 or gjaeggi@foothillsrehab.com

Historically, poor posture has been associated with a variety of health-related conditions. Research shows the relation to posture and general health (1). Another researched study also suggested that poor posture was associated with many pathological processes and that good posture could prevent disease processes (2).As part of the current assessments, our office uses posture analysis. Major spinal deviations in your posture are then identified, and the proper corrective exercise program is given to the patient to correct his/her imbalances. Better posture means better health, less fatigue, and builds resistance to infection (3).

The research shows that proper posture decreases the susceptible athlete to injury (4-8), while improving performance. The ability to maintain proper muscle tone requires a nervous system free of interference. Restoration of tone is dependent upon correction of vertebral subluxations. The beauty of this machine is that it incorporates modern technology with two basic principles:

1. The body is self healing and self-regulating;

2. The nervous system is the master controller of the body.

Incomplete as this summary may be, it strongly suggests that aberrant posture may adversely affect health-related quality of life (9). Better posture is for everyone. It will allow you to live your life to the fullest, and open the window to your health.

For additional information, please call

Dr. Thomas Tuzzolino at (480) 588-5111.

8080 E. Gelding Drive, Suite D101, Scottsdale, AZ 85260

References

1. Jenness ME: “The role of thermography and postural
movement in structural diagnosis.” In: Goldstein M (ed): “The Research Status of Spinal Manipulative Therapy.” DHEW Publication No. (NIH) 76-998. 1975.

2. Kuhns JG: “Diseases of posture.” Clin Orthop 1962;25:64.

3. Garner JR: “Posture and fatigue.” International Journal of Medicine and Surgery 1932 (Jan);45:27.

4. Watson AWS: “Sports injuries related to flexibility, posture, acceleration, clinical defects, and previous injury, in high-level players of body contact sports.” Int J Sports Med 2001;22:222.

5. Shambaugh JP, Lein A, Herbert JH: “Structural measures as predictors of sports injury in basketball players.” Med Sci Sports Exercise 1991;23:522.

6. Powers CM, Maffucci R, Hampton S: “Rearfoot posture in subjects with patello-femoral pain.” J Orth Phys Ther 1995;22:155.

7. Watson AWS: “Sports injuries in footballers related to defects in posture and body mechanics.” J Sports Phys Med Fitness 1995;35:289.

8. Cowan DN, Jones BH, Frykman PN: “Lower limb morphology and risk overuse of injury among male infantry trainees.” Am J Sports Med 1996;24:945.

9. Chiropractic Journal. June 2001.

10. Gray’s Anatomy. P.54.

Graham Jaeggi

Hi, I am Graham Jaeggi, the Strength and Conditioning Trainer for Foothills Sports Medicine on Tatum and Bell. I have trained individuals for over 6 years, with 4 years here in Phoenix. Corrective exercise and functional exercise are key areas when it comes to effectively exercising. Corrective exercise involves using appropriate movements to restore muscular balance, reducing the likeliness of injuries associated with sports and exercise.
This usually involves re-training certain muscles to increase or decrease their level of activity. Functional exercise involves using the body as an entire unit, as opposed to exercising one muscle at a time. Appropriately prescribed functional exercise will promotes strength that is useful in everyday activities. I use these two techniques to develop program s that are individually suited to my client’s personal needs, enabling them to reach health and wellness goals as effectively as possible.

I have worked with Dr. Bosch over the last couple of years, and collectively we have helped people elevate their resting metabolic rate (RMR) through appropriate exercise prescription along with the detailed care that Dr. Bosch provides her patients.

I hope that you enjoy the future blog posts that we have for you, and if you need any assistance in developing a workout program that is made for you, please feel free to contact me at (602)-923-6600 or gjaeggi@foothillsrehab.com

Dr. Tuzzolino

My journey into Chiropractic began back when I was 14 years old and suffered a neck injury playing football. I was taken off the field in a stretcher and brought to the hospital for testing. I was released and told to wear a neck brace and take some Ibuprofen. That’s it…!!! Over the next 5 -6 years I dealt with neck symptoms until I went to a Chiropractor and was told I had a “Subluxation”- a mis-alignment in the bone in my neck that was causing nerve irritation. There I learned more about WHY it was important to get adjusted, not just for pain, but for overall wellness.

Even being into sports, fitness, health, and wellness, along with studying exercise physiology at the time I hadn’t put two and two together about what makes us truly healthy. Through that Chiropractor I learned, what I already intuitively knew, that the body is a self-healing, self-regulating, self-maintaining organism that is controlled and regulated by the nervous system. If there is an interruption in the nervous system, the body’s ability to function fully is diminished. Every experience you have is through your nervous system and again, if interruption to the nervous system occurs the essence of life is diminished. I was made aware that Doctors of Chiropractic are the only health professionals that detect this interruption. From that moment on I knew I was meant to be a Chiropractor!

That is where my Chiropractic journey originated and from there I went on to graduate with honors from Southern California University of Health Sciences in Los Angeles and returned in 2004 to practice in the area I love to live, Scottsdale, AZ. I continue to read, educate, and grow my knowledge base to be able to help as many people as I possibly can in a safe, natural, drug & surgery free way. I look to inspire, promote and celebrate healthy lifestyles by guiding my practice members and my community to a new experience of life. I take an active part in my community by speaking to many groups, businesses, and organizations, both young and old, and enjoy contributing to charities my time and donations whenever possible.

It is my true purpose to create the ULTIMATE healthcare experience through EDUCATION and AWARENESS of true optimal health and wellness as a result of a FULLY functioning nervous system so that we can all live the best life possible!!!

North Scottsdale Family Chiropractic–480-588-5111

Frozen yogurt

• A lot of places claim to have probiotics in their product, but most of the time they are not live and active so you won’t benefit from them L
• Most froyo is low-fat or fat-free, but this is not necessarily a good thing. When these desserts don’t have much fat, they have other things to give them the texture that you like; these additives can be worse for you than fat! Also, your average froyo has between 13 and 20 grams of sugar per half cup serving. Most cups at self-serve restaurants is 16 ounces, so if you filled this you would end up with about 80 grams of sugar… 80 grams would be 16 teaspoons just to put this in perspective!
• If you are craving froyo, check out Tasti D-Lite, which contains only 13 grams of sugar per half cup serving.

Ice cream

• Sweet Republic is locally owned and they use dairy from Arizona dairy farms. Everything (including toppings!) is made from scratch using high quality ingredients and no preservatives or anything artificial. They have your typical chocolate and vanilla along with unique flavors like “Banana Foster,” “Honey Blue Cheese,” and their famous “Salted Butter Caramel.” If you are looking for ice cream this is definitely the place to go! If you don’t live nearby, Whole Foods also carries it!
• Lee’s Cream Liqueur is a two-for-one treat, combining ice cream with alcohol! Lee also creates her ice cream from scratch using top of the line ingredients. Some flavors include Black Russin with Kahlua, Champagne, Birthday cake with Scotch, Passion Fruit with Vodka, and Raisin Rum!

Gelato

• · Gelato is similar to ice cream but is not made with cream and does not have added air, making it more dense. It is also softer, almost the consitency of froyo. Their nutritional profiles are pretty similar.
• · Gelato Spot has realllly yummy gelato. There are a lot of flavors to choose from, but my favorites are the Stracciatella, Roche, Peanut Butter Cup, and Pistachio!

Coconut Milk Ice Cream

• · If you want to have a more nutrient-dense dessert, pick up Luna & Larry’s Organic Coconut Bliss from whole foods. This is a product that is made from actual coconut milk, so the fat content may seem high (~18g per ½ cup serving), but it is a medium chain triglyceride, which is actually really good for you! I also like that I actually know what all of the ingredients listed on the label are J

Remember that most of these treats contain dairy, which leaves many of bloated and icky. Sorbet, dairy-free yogurt, fruit flavored gelato, and coconut milk is the best way to avoid this feeling, but if you’re like me sometimes you just need that chocolatey, caramel concoction. There’s good new though! Digestive enzymes help to break down what our bodies can’t do very well on their own, so come in to Iluminar and we’ll give you 10% of these. The moral of the story here is that dessert is treat and should be enjoyed in moderation. High-quality, local, and preservative free products are a great way to do this!

One major contributor to food sensitivities is eating the same foods every day. Many of us do not have enough variety in our diet and eat the same thing because it is easy and becomes a habit. Part of testing for food sensitivities is also learning how to rotate foods. Although everyone will have different results, some common foods and additives include: gluten, milk, soy, wheat, eggs, corn, artificial sweeteners, high fructose corn syrup, MSG, trans fat, sodium nitrate/nitrite, sulfur dioxide, and potassium bromate.

IgG testing can be done to see if you have food sensitivities. This is special test done on live white blood cells to see their reactivity in the presence of individual foods. Once the testing is done, you will receive a card with the foods that you react to, and these foods need to be eliminated from your diet for 3 months. After the 3 month elimination period, you will begin to slowly add these foods back into your diet. Nothing that you eliminate is off-limits for the rest of your life, but you will want to reduce the frequency of which you eat these foods. Many people also begin to notice symptoms when eating certain foods, and end up avoiding them by choice anyway.

1. Don’t go out to eat for every meal. This can be difficult when staying in a hotel, but at least bring your own food for breakfast and snacks. Cram some fruit, veggies, and yogurt in the mini fridge and bring some nuts to snack on if you get hungry.

2. When you do go out to eat, don’t order anything creamy. Get vegetables instead of fries; look for dishes that are grilled, broiled or steamed; and skip the bread basket (a single Olive Garden breadstick has 150 calories… and most people don’t have just one!). Get olive oil and vinegar dressing on the side for your salad and don’t get any candies nuts, which are also really high in calories.

3. If you’re camping, try turkey hotdogs

4. Cruises can really do some damage to that bikini body you’ve worked so hard for. They have food and drinks available 24/7, but this doesn’t mean you have to actually consume them 24/7! Stick to your normal meal times and don’t go to the buffet to munch between meals.

5. If you’re at a buffet, use a smaller plate. It’s so easy to fill up a huge plate when there are so many food options to choose from, so having a smaller plate will help to limit your portions.

6. There are a lot of high-calorie cocktails that can have you drinking thousands of calories without even knowing it. Some low-calorie drinks include champagne, wine, light beer, vodka with diet lemon-lime soda like Sprite, gin and tonic, or a skinny margarita with tequila, triple sec, and fresh lime juice. Anything fruity and blended will most likely have a ton of sugar and leave you with a headache that will cut in to your precious time at the beach!

7. It is vacation, so indulge, but do it in moderation. Share a dessert with everyone at the table and only have one “treat” per day.

Relax and indulge in moderation on your vacation, and your pants will thank you when you return home!

1. Good workout clothing is moisture wicking and will pull the sweat off of your body instead of trapping it on your skin and clogging every pore.

2. Have you ever seen those people that look like they peed their pants because they wore grey cotton pants? Good clothes don’t do this.

3. Getting new workout clothing is fun, and it is more motivating to go to the gym when you look good and feel good. I also like to use this (instead of food!) as a reward for sticking to my workout plan!

4. Good quality clothing holds up better, doesn’t smell bad as easily, and will last longer!

Here are some of my favorite brands that have cute and functional clothing:

• Lululemon: There are two Lululemon stores in the Phoenix area (one in the Biltmore and one at the Scottsdale Quarter). They have a lot of great stuff for when it’s hot, but look especially for their “circle mesh,” which is mesh but is NOT see-through; “silverescent,” which is anti-stink; and their clothing that has ultraviolet protection if you are going to be outside.
• Shakti Activewear: This brand is made specifically for hot yoga, but they have a lot of cute and unique clothing. You can find it online or Sumit’s yoga studios carry it.
• Lucy: Lucy is a little cheaper than Lululemon and Shakti Activwear, and it has workout clothing for all different sports and workout styles. Some of their clothing also has odor and sun protection.
• Elisabetta Rogiani: This is probably the most expensive one on the list, but they have really high quality clothing. Elisabetta Rogiani is featured in a lot of fitness magazines because of its great fit and distinctive styles.
• FitnessEtc.com and SanDiegoFit.com are websites with several different brands, but they carry a lot of Brazilian supplex, which is an amazing fabric to work out in! These websites are kind of cheesy looking, but you can find a lot of cute stuff on them!

To help you get in shape, come into Iluminar and mention this post to get 25% off of our Lipoplex injections! These injections are a great instant fat loss aide that encourage your body to burn fat and give you a boost in energy through a mixture of B vitamins.

If you want to get away for a weekend but want to stay in Arizona, here are some other unique places to stay:

• Sedona: There are several really nice resorts (L’Auberge de Sedona or Enchantment Resort), but for something different there are also some cool bed and breakfasts, such as Boots and Saddles. While you are in Sedona try wine tasting at one of wineries nearby.
• Flagstaff: The Inn at 410 is another bed and breakfast you should check out. It has won many awards and fills up quickly, so book this one in advance!
• Prescott: The Motor Lodge should be at the top of your list to check out this summer—you literally cannot find a bad review of this place! It is luxury at a discount price, has amazing customer service, and is located right by Whiskey Row.
• Greer: The Greer Lodge Resort is another great place to relax, get outdoors, and enjoy some cooler weather.

If you can’t get away, check out the Museum of Musical Instruments. This really is a world-class museum that you could spend an entire day at! Think outside the box this summer with ways to stay cool!

Another cool event series is the Summer Spaaah Series. There are several different spas participating, and the events a spread out from now until August. You buy a ticket on the day of the event and then have 30 days to book a spa service at that location. The ticket includes a 50-60 minute spa service, a cool gift bag, spa tote, and entrance to an evening party with food and drinks. Part of the ticket price goes to the Fresh Start Women’s Foundation, so you’re getting a massage for a good cause!

Stay tuned for some great info on sun block and eating healthy while you are away from home