Quick & Healthy Dinner Recipes!

While perusing the internet for some quick, easy, and healthy dinner recipes, I stumbled across The Knot's AWESOME recipe book.  It allows you to sort recipes by main ingredient, cooking time, and type of meal.  It's filled with pictures to accompany the recipes, and the website offers a LOT of variety.  Looking for healthy Fourth of July recipes, or just a fun snack for the weekend?  Check it out - you won't regret it!

http://www.thenest.com/Recipes/Healthy/results.aspx?type=7&recipe_type=Healthy

Here's one of my favorite hummus recipes:

Ingredients
2 small garlic cloves, peeled and roughly chopped
1 mild red chilli, deseeded and roughly chopped
14 oz can chickpeas, drained and rinsed
4 tbsp extra-virgin olive oil
Handful fresh flat-leaf parsley or coriander (cilantro), roughly chopped
juice of 1/2 lemon
Freshly ground black pepper


Preparation
1.) Put the garlic, chilli, chickpeas and 1–2 tablespoons olive oil in a food processor and whiz until completely smooth – this may take several minutes. Add the herbs and a squeeze of lemon juice and whiz again until well blended. Taste and add more lemon juice and olive oil, as needed, plus some black pepper.
2.) Spoon into a serving bowl and drizzle over a little more oil, then cover and chill in the fridge until ready to serve.


From The Secret Ingredient by Sally Bee, copyright 2010 Sterling Publishing Co.

Balance: An Equilibrium Toward Health

By Dr. Seth E. Labott

As a health care practitioner who focuses on the structure of the human frame and how that relates to the communication and function of the nerve system, I have noticed that balance and one's health is usually directionally proportional.  There are all types balance to consider.  When I think of balance in relation to health, the term homeostasis comes to mind. This would be our body's way of regulating our internal environment in order to maintain a constant stable condition.  I also think of proprioception - the sense that indicates whether the body is moving with required effort, as well as where the various parts of the body are located relative to one another.

There is another less defined type of balance that I unfortunately see array in the majority of my patients.  This balance I speak of is the delicate balance of life.   I notice this in myself quite often.  When I start to get fatigued, run down or begin to feel pain in any way, ultimately I can look at my life balance meter and notice I am leaning more heavily toward one side.  Am I working too hard and not getting the down time I need? Am I staying up too late and not getting the proper rest I need? Am I eating too much protein and not enough fats and carbohydrates? Am I filling my head with too much noise and chatter and not getting the proper amount of silence and retrospection? Do I spend too much time engaging in contractile activities and do nothing to stretch and elongate? Am I in a chair all day and not making time for nature? Do I interact with the same people all the time or do I meet new and interesting people to relate with and grow from?

When I am not in balance my body, mind, and soul break down.  I see people all day who have lost balance. Over time this loss of balance can manifest in a myriad of health concerns, including but not limited to postural distortion, misalignment of the spine, high blood pressure, shortness of breath and depression.  The consequences of a life out of balance can be devastating.

If you or someone you know has lost balance in his or her life, there is hope. Balance can be restored. Generally, the longer you have been out of balance the longer it will take to get your balance back. Sometimes it requires help.  Surround yourself with those living balanced lives and follow their lead.

If being out of balance has got you in pain and searching for vitality and wellness, visit us at www.marinspine.com.  We are passionate about restoring balance to our patients. We feel they will in turn help restore balance to our community locally and globally.

Lower Back Pain Symptoms and Treatment Options

By: Peter F. Ullrich, Jr., MD

While there are many causes of lower back pain, most cases of low back pain can typically be linked to either a general cause - such as muscle strain - or a specific and diagnosable condition, such as degenerative disc disease or a lumbar herniated disc.

In the US, lower back pain is one of the most common conditions and one of the leading causes of physician visits. In fact, at least four out of five adults will experience it at some point in their lives.

Ironically, the severity of the pain is often unrelated to the extent of physical damage. For example, lower back spasms from a simple back strain can cause excruciating lower back pain that can make it difficult to walk or even stand, whereas a large herniated disc or completely degenerated disc can actually be completely painless.

Types of Low Back Pain

 

Low back pain is typically classified as either acute or chronic:

• Acute back pain is short term, generally lasting from a few days to a few weeks. Some acute pain syndromes can become more serious if left untreated.
  
• Chronic back pain is generally defined as pain that persists for more than three months. The pain may be progressive, or may occasionally flare up and then return to a lower level of pain. With chronic pain, the exact cause of the pain can sometimes be difficult to determine.

Types of Lower Back Pain that Indicate a Surgical Emergency

There are a few symptoms that indicate a possible serious medical condition requiring surgery. Patients with these symptoms should seek medical attention immediately. Symptoms include:

• Sudden bowel and/or bladder dysfunction (cauda equina syndrome)
• Progressive weakness in the legs (cauda equina syndrome)
• Severe, continuous abdominal and low back pain (see abdominal aortic aneurysm)

People with fever and chills, history of cancer with recent weight loss, or who have just suffered a severe trauma should also seek immediate medical attention.

Source: http://www.spine-health.com/conditions/lower-back-pain/lower-back-pain-symptoms-and-treatment-options

Eat Healthier in 2010!

New Year’s Eve means getting together with family and friends to share wishes for happiness, good health and prosperity in the upcoming year. It is also a time to reflect on the past and, here we go again, make resolutions for the future.

Some of the most popular resolutions are to lose weight, pay off debt, save money, get a better job, get in shape, eat better (no more eggnog until next year), go back to school, quit drinking or smoking, reduce stress and spend more time with family. Some resolutions seem to repeat themselves year after year.

If eating better/healthier is on your resolution list, then here are some healthy tips that may help jump-start your New Year and new you.

Eat a heart-healthy diet that is delicious and varied and rich in vegetables and fruits, whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, legumes and fat-free or 1 percent fat dairy products.

Cut back on food that contains a lot of fat, salt and sugar. Foods like lettuce, spinach, zucchini and melons contain a high percentage of water. More water means fewer calories for the same weight of food. Buy low- or reduced-sodium food items such as chicken broth, soy sauce and canned vegetables. Rinse canned veggies and beans before using. Cut added salt in half or leave it out completely in your meals. Instead of salt, use a squeeze of fresh lemon or lime juice or a splash of vinegar.

Eat more colorful fruits and dark colored vegetables. Add a variety of whole grains, such as whole wheat bread, brown rice and oats to your diet. Too often entire meals are planned around the meat entrée you are serving. Instead, choose one or two vegetables (or fruits) as the stars and plan a creative presentation around them.

Add a small portion of a starch, such as rice or potatoes, and red meat, chicken or fish to complete the meal.Read labels for a healthy heart. Make reading food labels a habit. This will help you choose foods more wisely.  Healthy eating is a lifestyle, not a diet. It means making changes you can live with and can enjoy for the rest of your life.

Eating healthy does not have to take a lot of time. You can prepare a healthy meal just as quickly as an unhealthy one. It is just a matter of planning, having the right foods on hand, and learning how to cook quick, healthy meals.

Source: http://www.sunherald.com/food/story/1845219.html

Happy Muscles: Suggestions for Quick Relief

By Dimity McDowell

Colette Glass, a massage therapist in Atlanta, offers her top three moves for leg relief.

• CALVES: Standing, place one leg on a low chair or bench. Reach down and place thumb and forefinger of one hand on opposite sides of the top of the heel. Squeeze your fingers and slowly raise your toes, flexing your foot. Lower the foot. Repeat two more times, then move a half-inch up your leg and repeat the sequence, continuing up to the back of the knee. Repeat on other leg.

• Tibialis Posterior: To reach the tibialis posterior — the muscle behind the shin — stay in the same position as for the calf massage. Starting just above the ankle, poke a thumb into the muscle behind the shin and twist your wrist, as if you’re trying to push your thumb under your shin. Flex and lower your foot three times, then move up a half-inch. “It will be most tender about three-quarters of the way up” to the knee, Mrs. Glass said, noting that this is a common place for stress fractures. Repeat on other leg.

• Quadriceps: Sitting so your knees are bent 90 degrees, make a relaxed fist with one hand, and press the knuckles into the muscle above your kneecap on one leg. Slowly straighten the leg. Lower, and repeat three times before moving up in half-inch segments to the top of the leg. If the pressure isn’t enough, apply more with your other hand, or use the heel of a hand. Repeat on other leg. 

Source: http://www.nytimes.com/2009/12/03/health/nutrition/03fitside.html?_r=2&ref=fitnessandnutrition

Massage Tips & Suggestions

At the Café of Life, our massage therapists utilize a wide variety of therapeutic techniques, improving health and well-being through the hands-on manipulations of muscles. Our massage therapists work with the doctors, focusing on specific regions of the patient’s body to help restore proper motion and function. All of our therapists have experience working with injuries and chronic pain.

Approximately 37 million Americans get a therapeutic massage at least once a year. Clinical research has proved that massages can help relieve lower back pain, reduce anxiety and depression, and support the immune system.

For those who have never received a massage, the process can seem a bit intimidating. To help answer any issues you might have, we’ve made a list of the top asked questions here at the Café of Life!

 Do I have to get naked?

Absolutely not. For a massage to be most effective, the patient should be as comfortable and relaxed as possible. While some patients disrobe completely, many also leave their underwear on. All of our therapists are trained in the art of draping, which involves adjusting the sheet so that only the part of your body being worked on is exposed.

How much does massage cost?

Here at the Café of Life, we charge $45 for a 25-minute massage, $90 for a 50-minute massage, and $135 for an 80-minute massage. This does not include gratuity.

How much should I tip?

Just like you would at a restaurant, the standard for tipping generally lies around 20% for excellent service and 15% for good service. Often in a clinical setting tips are discouraged or unaccepted, however the Café of Life offers non-clinical passive therapy – therefore tips are accepted. For other tip insight, visit Yelp’s user commentary on massage tip prices for San Francisco at http://www.yelp.com/topic/san-francisco-how-much-is-a-good-tip-for-a-massage.

Can I eat or drink beforehand?

The massage therapists at the Café of Life recommend that you do not eat or drink 30 minutes before your massage. If you do eat, stick to small healthy snacks that are easy on the stomach. Directly following the massage, your therapist will encourage you to drink LOTS of water. A massage can often release the toxins trapped in your muscles, and drinking water flushes your system out. If you do not drink water, the toxins will sink right back into your muscles and you will undo the therapist’s work.

Are massages and massage rooms sanitary?

We pride ourselves on our cleanliness and healthy atmosphere. For every massage, the therapists will clean and set the table with new sheets. Our therapists are expertly trained in their delivery – they will not breathe in your face, they abstain from any perfumes or body sprays, and they sanitize their hands and arms for each massage. Return the favor by being clean and odorless yourself!

How often do I need a massage?

If you are in acute pain – patients that have suffered car accidents or other severe traumas – you make need a massage weekly. Our doctors will assess your situation and make their recommendations. For those patients not in acute pain, a single massage can provide many health benefits by lowering your stress and anxiety or just exercising your sense of relaxation.

What are the main types of massage?

We offer Swedish massage, known for its relaxation and energy, deep tissue massage, typically for muscle damage from an injury, sports massage for sports-related injuries, and pre and post-natal massage for expectant mothers.

What should I do after the massage?

After a massage, patients typically feel very relaxed and calm. Going from a calm, quiet environment into a crazy grocery store is probably not in your best interest. Take fifteen to twenty minutes and relax. Our lobby offers comfortable chairs, an assortment of teas, and water. If you have an appointment or somewhere to go, just remember to take many deep breaths and drink LOTS of water. Massages are great for the body and soul, so call and book yourself one today! The Café of Life is open for massage 9:00 a.m. until 7:00 p.m., and can be reached at (415) 389-1098.

New Office Hours

The Cafe of Life will be changing office hours beginning Monday, November 30th, 2009. Our new hours will be:

Monday, Wednesday, & Friday
8:30 a.m. - 12:30 p.m.
2:30 p.m. - 6:30 p.m.

Tuesday & Thursday
2:30 p.m. - 6:30 p.m.

The last new patient exams and consultations will be offered at 5:45 p.m.  If you have any questions, please contact our staff at (415) 389-1098.

Decompression FAQs

In simple terms what is Spinal Decompression?

Spinal decompression is a form of therapy that uses gentle stretching of specific areas of the spine that separates the vertebrae. This allows the disc to expand and relieves pressure on the surrounding nerves. The term “decompression” is widely used in medical terminology to describe a surgical procedure to relieve pressure on a nerve from a protruding disc, but it is also possible to decompress a disc without surgery through the use of specialized mechanical traction.

Is traction the same as decompression?

No. Traction is the process used to create decompression. By providing a gentle separation between the individual vertebra, traction causes an “unloading” of the spinal discs, allowing them to heal. Very advanced units, such as the DRX-9000 by Elite Electromedical are very complex, sophisticated machines that are able to deliver the maximum therapeutic benefit, while also maximizing comfort and safety.

Has decompression treatment proven to be effective?

Yes. In a number of clinical studies, lasting pain relief has been achieved in the vast majority of cases; even in cases where other forms of therapy were not effective. (See references)

Is spinal decompression safe? Can it make me worse?

This procedure is extremely safe and non-invasive. With a proper diagnosis and screening for contraindications, it is extremely unlikely to make your condition worse. All professional decompression equipment has safety features built in, such as an emergency stop button for both the patient and the operator.

How is the DRX-9000 able to isolate each vertebra allowing for decompression at a specific level?

By using a specific combination of lumbar positioning (angle) and by varying the degree and intensity of force, very specific therapeutic decompression can be accomplished. When needed, entire regions of the spine can be decompressed. The key to producing this decompression is the gentle logarithmic pull that is created by the DRX-9000.

Are the decompression treatment results permanent?

In addition to being highly effective, the DRX-9000 has an impressive long-term success rate in treating herniated and degenerative discs, with only 4% reoccurrence rate of pain after one year. Most often, additional treatments are not required after the completion of the initial treatment protocol. Certain cases will require treatment on a supportive or maintenance basis.

Does spinal decompression hurt?

No. In fact, most patients experience pain relief while on this equipment.

Do I have to take my clothes off?

No. Patients are fully clothed during spinal decompression. We do ask that patients not wear “slippery” clothing, such as lycra or silk. How long does a treatment take? Generally, for the lower back, each treatment takes about one hour—10 minutes of moist heat, followed by 30 minutes of decompression and, finally, 10 minutes of ice on the affected area. Electrical muscle stimulation may be applied during or after treatment as well. Cervical decompression treatments are of shorter duration.

How should I expect to feel following a treatment?

Some patients feel immediate relief, while others feel little or no change. Some people feel a slight soreness or stiffness, mostly due to the stretching of deep scar tissue that may have built up in the area over time. How many treatments will I need? This is evaluated on an individual basis, but generally 20- 30 treatments are necessary.

Can I exercise or play sports while having decompression treatments?

We recommend that you do not participate in any vigorous activity for at least the first two weeks of care. We provide our patients with a personal, one on one instruction and a DVD that outlines the stretches and exercises you should do after decompression treatment has been completed.

What about diet and nutritional supplements?

All patients are advised to stay away from caffeine and foods that contain a lot of sugar. These tend to overstimulate the nerves, which need just the opposite. Many patients need additional nutritional supplementation to help the disc and supporting ligaments heal and strengthen.

How does decompression differ from ordinary spinal traction?

Simple traction can be of minimal help with the treatment of some of the conditions resulting from herniation or degeneration. Traction cannot address the source of the problem the way the DRX-9000 can. The DRX-9000 has the ability to create a vacuum inside of the disc, which draws surrounding fluid into the disc itself. The vacuum also causes the disc to pull in the herniated section of the disc and stimulates the body’s natural fibroblastic response to heal the injury. Traction and inversion tables can only create a small fraction of the vacuum effect of the DRX-9000.

Can decompression be used for patients who have had spinal surgery?

In most cases this treatment is appropriate for use in patients who have had spinal surgery. In fact many patients have found success with these decompression units after a failed back or neck surgery. However, not all post-surgical cases can be treated with spinal decompression. Be sure to speak with your physician if you have any concern, as each post-surgical case must be evaluated individually.

Are there any conditions that would disqualify me from spinal decompression?

Yes. These include: cancer of the spine, severe osteoporosis, vertebral fusion, abdominal aortic aneurysm, recent abdominal surgery, recent neck surgery, and pregnancy and certain diseases, including meningitis and osteomyelitis.

Does Spinal Decompression Really Work?

Spinal Decompression has been proven effective in relieving the pain associated with bulging and herniated discs, degenerative disc disease, sciatica, and even relapse or failed back surgery. Since its release, clinical studies have revealed an amazing success rate in treating lumbar disc related problems with Spinal Decompression. 

How does it work?

Spinal Decompression uses state of the art technology to apply a distraction force to specific segments of the spine. This distraction technique utilizes a patented logarithmic approach that allows for a negative pressure to be produced within the disc. Experts believe this negative pressure creates a vacuum affect that draws in nutrients and fluids to promote the repair of injured discs and surrounding tissues. This vacuum affect has also been shown to aid in the retraction of escaped cushioned gel from herniated or protruding discs.

How do I get started?

 

Contact our office to schedule an initial consultation with our Doctor to determine if you are a candidate for care with Spinal Decompression. After carefully studying your case history and exam findings, he will sit down and explain his recommended plan of action for you. After answering any questions you may have about the recommended plan, you may begin your care with Spinal Decompression.

Massage

Our massage therapists utilize a wide variety of therapeutic techniques, improving health and well-being through the hands-on manipulation of muscles.

Our massage therapists work with the doctors, focusing on specific regions of the patient's body to help restore proper motion and function.

All of our therapists have experience working with injuries and chronic pain.

If you'd like to book a massage, please call (415) 389-1098.

Pilates

In the early 1900's, Joseph Pilates developed a series of body transforming exercises on the mat and equipment (which he invented) to strengthen the center, lengthen the spine, increase body awareness, build muscle tone and gain flexibility.  The Pilates Method develops strong abdominal and postural muscles to support the skeletal system and act as the "powerhouse" of the body.  A strong center helps alleviate back pain, prevents injury, and improves performance in all aspects of life.  The training effect is more than physical as clients become more flexible, confident, and relaxed.

Spinal Decompression Therapy

Experience lasting relief from chronic back and neck pain without the use of drugs or surgery.  Over a series of relaxing treatment sessions, patients experience powerful pain reduction and healing.

Spinal Decompression gently lengthens and decompresses the spine, creative negative pressure within the discs.  This reversal of pressure creates an intradiscal vacuum that helps reposition buldging discs and aids in disc hydration by pulling nutrients, oxygen, and moisture back into the disc.

www.marinspine.com

About Chiropractic

The professional practice objective of chiropractic is to correct vertebral subluxations, also referred to as nerve interference, in a safe and effective manner.  The correction of nerve interference is not considered to be a specific cure for any particular symptom or disease.  It is applicable to any patient who exhibits nerve interference regardless of the presence or absence of symptoms or disease.

During the adjustment, the subluxated vertebrae are unlocked and released from their misaligned positions.  the body's inborn intelligence is called upon to shape the spine.  When this happens, the vertebrae return to their proper alignment and the normal nerve supply is restored.  This allows one to achieve maximum healing potential with a complete nerve supply.

However, you will realize that when confronted with a physical problem, your safest and most effective first choice for general health care should be a chiropractor.  You will understand why medicine should be used as the last resort - when the body cannot heal itself without intervention.

Wisdom dictates that you begin the healing process with conservativecare that doesn't cause any side effects.

Our recommendation: Chiropractic first, drugs second, and surgery last.

What Is Chiropractic?

Chiropractic is an all-natural, drug-free form of health care.  The brain, spinal cord and spinal nerves control, direct and regulate every single function of the body.  Our doctors correct misalignments of the spinal bones, releasing pressure and allowing for optimal nerve functioning.   

With regular care, our patients are able to function free of pain and enjoy the fullest expression of life.  Chiropractic is the fastest growing form of preventative health care.