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After the first few weeks of Holiday parties, with  many more to go, and making it to the gym only a few times, okay a couple time...once. We thought it might be fun to post this article we found on the internet. The Holidays are suppose to be fun! Enjoy them!

1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave immediately. Go next door, where they're serving rum balls.



2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it's rare. In fact, it's even rarer than single-malt scotch. You can't find it any other time of year but now. So drink up! Who cares that has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog-alholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!



3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.



4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car with an automatic transmission.



5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?



6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.



7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.



8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?



9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.



10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention.

Reread tips, then start over. But hurry: January is just around the corner. 

Back pain is pervasive among American adults, but a new and disturbing trend is emerging. Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor, according to the American Chiropractic Association (ACA). In fact, the U.S. Consumer Product Safety Commission reports that backpack-related injuries sent more than 7,000 people to the emergency room in 2001 alone.

"In my own practice, I have noticed a marked increase in the number of young children who are complaining about back, neck and shoulder pain," said Dr. Scott Bautch, a member of the ACA's Council on Occupational Health. "The first question I ask these patients is, 'Do you carry a backpack to school?' Almost always, the answer is 'yes.'"

This new back pain trend among youngsters isn't surprising when you consider the disproportionate amounts of weight they carry in their backpacks - often slung over just one shoulder. According to Dr. Bautch, a recent study conducted in Italy found that the average child carries a backpack that would be the equivalent of a 39-pound burden for a 176-pound man, or a 29-pound load for a 132-pound woman. Of those children carrying heavy backpacks to school, 60 percent had experienced back pain as a result.

According to Dr. Bautch, preliminary results of studies being conducted in France show that the longer a child wears a backpack, the longer it takes for a curvature or deformity of the spine to correct itself. "The question that needs to be addressed next is, 'Does it ever return to normal?'" Dr. Bautch added.

The results of these types of studies are especially important as more and more school districts - many of them in urban areas - remove lockers from the premises, forcing students to carry their books with them all day long.

The problem has become so widespread, in fact, that the California State Assembly passed legislation that would force school districts to develop ways of reducing the weight of students' backpacks. Similar legislation is being considered in New Jersey as well. The ACA believes that limiting the backpack's weight to no more than 10 percent of the child's body weight and urging the use of ergonomically correct backpacks are possible solutions.

What Can You Do?
The ACA offers the following tips to help prevent the needless pain that backpack misuse could cause the students in your household.

• Make sure your child's backpack weighs no more than 5 to 10 percent of his or her body weight. A heavier backpack will cause your child to bend forward in an attempt to support the weight on his or her back, rather than on the shoulders, by the straps.
• The backpack should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
• A backpack with individualized compartments helps in positioning the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back.
• Bigger is not necessarily better. The more room there is in a backpack, the more your child will carry-and the heavier the backpack will be.
• Urge your child to wear both shoulder straps. Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low-back pain.
• Wide, padded straps are very important. Non-padded straps are uncomfortable, and can dig into your child's shoulders.
• The shoulder straps should be adjustable so the backpack can be fitted to your child's body. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain.
• If the backpack is still too heavy, talk to your child's teacher. Ask if your child could leave the heaviest books at school, and bring home only lighter hand-out materials or workbooks.
• Although the use of rollerpacks - or backpacks on wheels - has become popular in recent years, the ACA is now recommending that they be used cautiously and on a limited basis by only those students who are not physically able to carry a backpack. Some school districts have begun banning the use of rollerpacks because they clutter hallways, resulting in dangerous trips and falls.

Chiropractic Care Can Help...
Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use gentler types of treatment for children. In addition, doctors of chiropractic can also prescribe exercises designed to help children develop strong muscles, along with instruction in good nutrition, posture and sleeping habits.

American Chiropractic Association

You'll notice on the home page of our website, we have new pictures of our office. The pictures were taken by Heather Lilly of Heather Lilly Photography. Heather also took our family portraits last year. Here is a link to full size pictures of our office on her blog, and a description of each room. While you're there check out Heather's wedding and family portraits, she does an awesome job at capturing the moment! Thanks Heather!

Heather was voted #4 on Denver's Best Photographer (Channel 7's A-list) in 2009 and was published in the Longmont Times-Call's Bridal magazine in 2011.

"I'm an orthopedic spine surgeon, so I treat all sorts of back problems, and I'm a big believer in chiropractic," says William Lauerman, chief of spine surgery and a professor of orthopedic surgery at Georgetown University Hospital, in the Washington Post article (July 17, 2007). "I'm more of a believer for acute problems like short-term back pain, although I knowchiropracticcan be helpful for some cases of more-chronic conditions."

Chiropractic is a non-invasive, preventative approach to health. From the Chiropractic perspective, a poorly functioning spinal column is the cause of many different ailments. Any type of situation, whether it be a traumatic injury, wear and tear over many years, or any other stress, can cause the nervous system to stop working at its ultimate capacity. That can breed pain or discomfort and can affect how the organs of your body function. I'm sure you can see how this would affect your overall health and lifestyle. Treatment in a Chiropractic office consists of gently adjusting or manipulating the spine, as well as exercise recommendations, physical therapy, and rehabilitative activities. Chiropractic physicians will answer your questions on nutrition and any other health-related question. Chiropractors refer to other health care providers when the condition warrants additional medical intervention. Chiropractic is a safe starting point for getting the care you need.

• Reported this summer in a fascinating Washington Post article, Mainstream Makes Adjustments, a study published in the highly respected Journal of Manipulative and Physiological Therapeutics (JMPT)June 2007 issue revealed that "patients who turned first to chiropractors and other alternative-medicine professionals for care were hospitalized and had surgery 60 percent less often and spent 85 percent less on pharmaceuticals than those with medical doctors as primary care providers."


• A study published in October 2005 revealed that the cost of chiropractic care is identical or superior to traditional medical care for treating chronic low-back pain, with chiropractic care being more effective.


• A January 2005 study showed that patients with chronic spinal pain syndromes did markedly better than patients who received either medication or acupuncture.


• A March 2004 study revealed that chiropractic care is more effective at treating chronic low-back pain in the patients’ first year of systems than traditional medical care.


• Another key study appearing in an October 2004 issue of the Archives of Internal Medicine supported many of the JMPT findings, concluding that chiropractic care cut back pain treatment by 28 percent, reduced back surgeries by 32 percent, and reduced the cost of medical imaging such as x-rays and MRIs by 37 percent.

Chiropractic care takes a conservative approach to lower back pain and potential disc problems – with the goal to help restore better motion and alignment in the spine without surgery or medication. Click the link below to watch a video for more information on back pain and the need for surgery. Surgery should be your last option.

Whether you head to a 9-5 job each day and work out when you can, or you earn a living exercising, the right nutrition plan is the real key to results. Here are five mistakes that may interfere with getting the most out of your training time:  

Drinking a Protein Shake Before a Workout 
Protein is digested much slower than carbs, so too much pre-workout can give you stomach cramps and prevent the carbs you need for fuel from getting absorbed and becoming available to your working muscles. 
The Fix: Reach for a smaller quantity of protein, along with slow burning carbs pre-workout, and choose higher protein shakes, snacks or meals afterwards.  

Exercising on an Empty Stomach
It's physiologically impossible to burn pure body fat - during aerobic exercise you burn a combo of carbs and fat. When carbs aren't readily available, your body is forced to break down its own muscle mass and convert it into blood sugar. That means by skipping, you may end up eating away at your own muscle instead of building it! 
The Fix: If you don’t like the feeling of food in your stomach when you exercise stick with a liquid, like a small smoothie made with unsweetened frozen fruit and organic skim or soy milk.  

Overusing Energy Bars 
Overusing them can cause you to "eat back" the calories you burned exercising, preventing you from seeing results. A lot of my non pro athlete clients grab a bar post workout and eat a meal a few hours later, which may be overload when you consider that many bars are the equivalent of a turkey sandwich - and most people wouldn't eat a turkey sandwich, then sit down to chicken stir fry a few hours later. 
The Fix: If you’re going to eat within an hour of the end of your workout skip the bar, or go for it and pare down the portions in your next meal. 

Not Eating Enough “Good” Fat
Every cell in the human body is partially made out of fat, including muscle, so "good" fat is needed to heal and repair post workout - without it you can stay sore and fail to see an improvement in strength and muscle tone. 
The Fix: Include small portions of foods like extra virgin olive oil, avocado and almonds at every meal, and be sure to include a daily source of omega3 fatty acids.

Buying Into the Afterburn Myth
While it's true that you will torch more calories in the hours after a workout, for most women it amounts to just an additional 50 calories burned, not enough to sanction a splurge (note: a medium original Pinkberry = 230 calories). 
The Fix: My general rule of thumb: the 50/50 principle - if you’re trying to trim down you can afford to add about half the calories you burn to your usual intake, preferably about 50% before to help fuel the activity, and half after, for recovery. For example, an hour on the elliptical burns about 500 calories (for 150 pound person), which means you can safely “spend” an extra 125 cals both before and after hitting the gym – that’s the amount in about one slice of whole grain bread spread with one tablespoon natural peanut butter before, and a half cup each nonfat Greek yogurt and sliced strawberries topped with a tablespoon of sliced almonds after.

by Cynthia Sass, MPH, RD, SHAPE Magazine, on Wed May 25, 2011