Why focusing on your core is important.

Your incentive to do regular core exercises should be more than skin deep! A strong core — the muscles around your trunk and pelvis — helps prevent injuries and allows you to enjoy physical activity and perform everyday tasks with ease. Read on to learn more about why you shouldn’t neglect this vital area of your body.

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don’t require specialized equipment or a gym membership

Any exercise that involves the use of your abdominal and back muscles in a coordinated fashion counts as a core exercise. Examples of a classic core exercises are bridge, front plank and pushup.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower-back pain and muscle injuries.

Core exercises can help you reach your fitness goals

Cardio exercise and muscular fitness are the primary elements of most fitness programs. But a truly well-rounded fitness program includes core exercises in the mix as well. Whether you’re a novice taking the first steps toward fitness or a committed exerciser hoping to optimize your results, a well-rounded fitness program is the best way to reach your goals.

Does ground flaxseed have more health benefits than whole flaxseed?

Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.

Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground at home using a coffee grinder or food processor.

Tips for including flaxseed in your diet:

  • Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
  • Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
  • Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
  • Bake ground flaxseed into cookies, muffins, breads and other baked goods.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn’t be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.

By Katherine Zeratsky, R.D., L.D.

Being a Better Consumer

Over the past several years my family has been touched by the dreaded “C” diagnosis. Yes that is cancer. Both my mother in law and mother have been diagnosed with colon cancer. It’s amazing how once you hear that someone close to you has been given a diagnosis like this you’re prospective on things changes. For example both these women were told that there cancer was not caused by flawed genetics, but that the likely cause was environmental. So since then I have spent more time investigating environmental causes of cancer.

What I have found is that many of the products we use contain chemicals that are not only harsh on germs but harsh on our bodies. For example look at this list of chemicals that are in the leading spray room freshener.

  • 1,3-Dichloro-2-propanol – Linked to cancer
  • Methyl pyrrolidone – Proven toxic to reproduction and development
  • Gerinoil – Irritates skin, eyes and lungs
  • Hexyl cinnamal – Is an allergen
  • Propulene glycol – Causes cancer, causes allergies and is toxic to the immune system
  • Ethyl acetate – Linked to neurotoxicity.
  • Alcohol denatured – Known to cause organ system toxicity.
  • Ethylhexanol – Irritates skin, eyes and lungs and is toxic to reproduction and developmental systems.
  • Linalool – Is an immunotoxin

These are all in one of the most popular air fresheners used in almost every household. Now let’s combine it with all the other chemicals that we use on a weekly basis in our homes. It’s no wonder that we so many people suffer from diseases such as cancer.

It’s important as consumers that we investigate the products that we purchase for not only effectiveness but also for the safety for our bodies and our environment. The choices that we make on a daily basis will dictate how successfully we go through the aging process.

During my research into this area I found that there are several companies out there that have products that are bore more environmental and human friendly. In some cases the cost was the same as leading brands at the local grocery store or even cheaper. If you have any more interest on this subject matter or want to discover where you can buy healthier products please send me an email at drimhoff@back2basicschiropractic.com.

 

 

by Dr. Imhoff, DC