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Like these 10 Facebook Pages to add Health & Wellness to your Daily Newsfeed

healthy facebook

Like these 10 Facebook Pages to add Health & Wellness to your Daily Newsfeed

  1. Mark Hyman, MD: Rid yourself of your sugar addictions and overcome Diabetes naturally to get off of your insulin and other prescriptions.
  2. Food Babe: Vani Hari is a true activist and agent of change for the food world. She actively seeks the truth and justice from Big Food companies and food chains, holding them accountable and demanding the truth about harmful ingredients and food processes.
  3. David Perlmutter, MD: Author of the New York Times best seller and revolutionary game changer Grain Brain, David is shedding light on the truth about fat, wheat and processed grains. He is a highly respected author and physician and a revolutionary force in changing the face of health care.
  4. Dr. Christiane Northrup: A highly respected and well-known physician, Dr. Christiane Northrup is working to bring mind and body together, to heal and bring light to real-life health issues. She captivates her audiences with her speaking and focuses on the most pressing issues facing our society today.
  5. MindBodyGreen: Looking for one place that has all the health information you seek? MindBodyGreen is exactly that. They have mastered the art of bringing crucial and cutting-edge health information and advice to one central community.
  6. Gluten Free School: Here you’ll find an amazing collection of resources, recipes, interviews and blogs revolving around this niche topic. Jennifer Fugo brings you everything you need to know about living a gluten-free lifestyle for both beginners and veterans. With a podcast that features interviews with the top names in health and some of the most creative and delicious recipes I’ve seen, she is definitely bookmark worthy.
  7. The Blender Girl: The Blender Girl has successfully captured the attention of hundreds of thousands of people who are making small but meaningful health changes in their lives each day. Find delicious health promoting recipes here.
  8. Dr. Daniel Amen: An amazing advocate for health, Dr. Amen offers real-time solutions to real health issues. Join him as he actively brings health and wellness news and options.
  9. Michael Pollan: Michael Pollan is a game changer in the sphere of food and lifestyle. Author of amazing titles such as The Omnivore’s Dilemma and Food Rules, Pollan is shedding light on the truth behind food and our harmony with it.
  10. Environmental Working Group: The topics of toxins and food safety are not only challenging to understand, they are also complicated to navigate. The EWG is a heaven-sent organization actively working to bring you the facts behind food, toxicity and corporate responsibility. 
  11. Baltuska Chiropractic: Thank you in advance! I’ll do my best to keep you up to date on my latest inspirations to find better health.


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What is a Charley Horse? How do I Stop these Muscle Cramps?!

causes-remedies-charley-horses

A charley horse, or muscle cramp, is a common condition that results in your muscles becoming tight, stiff and extremely painful.

These muscle cramps are referred to as “charley horses” because of Charley “Old Hoss” Radbourne, an 1880s-era baseball pitcher who often suffered from muscle cramps during games.

What Causes a Charley Horse?

About 1 in every 3 adults is affected by muscle cramps in their lower limbs. I get asked very frequently from my patients about these pains. In many cases, the pain is temporary and goes away on its own, but for some the cramps interfere with sleep, quality of life and daily activities. Anyone can get a charley horse, but they’re most common in the following populations and scenarios:

  • During exercise
  • At nighttime, especially in the elderly
  • In pregnant women
  • In people with neurological disease
  • During kidney dialysis

Many medications are also associated with muscle cramps, including statin cholesterol-lowering drugs, blood pressure drugs, certain asthma drugs, diuretics and more. In addition, the following factors may also increase your risk of a muscle cramp:

  • Poor blood circulation in your legs
  • Muscle fatigue
  • Dehydration
  • Mineral deficiencies, including magnesium, potassium or calcium

Is Magnesium Deficiency Causing Your Charley Horses?

Up to 80 percent of Americans are not getting enough magnesium and may be deficient. Magnesium is often thought of primarily as a mineral for your heart and bones, but this is misleading. Researchers have now detected 3,751 magnesium-binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.

If you suffer from headaches or charley horses, low levels of magnesium could be to blame. Magnesium is necessary for activating muscles and nerves, and a key sign of ongoing magnesium deficiency can be headaches, muscle contractions and cramps like charley horses.

Low Potassium Levels May Also Trigger a Charley Horse

Potassium, a mineral and electrolyte, is essential for your cells, tissues and organs to function properly. It plays a vital role in heart health, digestive and muscular function, bone health and more. One of the symptoms of low potassium levels is muscle cramps.

While potassium is found in many foods commonly consumed in the U.S. such as fruits, vegetables, dairy products, salmon, sardines and nuts.

Potassium is a nutrient that needs to be kept in proper balance with sodium in your blood. If you consume too much sodium, which is common if you eat a lot of processed foods, you’ll have an increased need for potassium.

Others who are at particular risk of low potassium, or hypokalemia, are those with chronic malabsorption syndromes, such as Crohn’s disease, or those taking heart medicine. However, anyone who eats a poor diet with an excess of processed foods and not enough fresh, whole foods is potentially at risk of inadequate potassium levels and related muscle cramps.

Green vegetable juicing is an excellent way to ensure you’re getting enough nutrients for optimal health. Some additional rich sources of potassium are: Lima beans, winter squash, cooked spinach, and avocados.

Too Little Calcium May Trigger Muscle Cramps

Low blood levels of calcium may increase the excitability of nerve endings and the muscles they stimulate. Good sources of calcium include nuts, seeds and raw, organic, grass-fed dairy, and vegetables. Homemade bone broth is another excellent source. Simply simmer leftover bones over low heat for an entire day to extract the calcium from the bones. You can use this broth for soups and stews or drink it straight.

What to Do If You Get a Charley Horse

A charley horse often occurs without notice, sometimes waking you up from sound sleep. If you’re lying down when the pain starts, stand up and put some weight on your foot. (Easier said than done) Walking around will help to increase blood circulation to your muscles and possibly help to soothe and relax the cramp.

You can also try a simple stretch. If the cramp is in your calf in the back of your lower leg, pull your toes and foot upward until you feel a stretch in the back of your leg. You can also do this sitting down with your legs outstretched. Put a towel around your feet and gently pull both ends toward you until you feel a stretch.

Soaking in an Epsom salt bath may also help to relieve pain and possibly help with prevention. Massaging the area and applying a heat pack will increase blood flow to the area promoting healing and soothing pain.

Staying well-hydrated is also important for muscle cramp prevention. You’ll want to drink enough pure filtered water so that your urine is pale yellow in color. In addition, performing regular stretching exercises on your legs may help reduce your risk of a charley horse.

Chiropractic care will ensure that your skeletal system is in proper alignment and that your nervous system is functioning well. Regular adjustments will balance any bio-mechanical malfunctions that cause undue tension in specific areas of the body. Schedule your Adjustment online now at this link or call 913-283-9803.


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Six Common Surgeries that are Often Unnecessary

hammer and nail

Six Common Surgeries That Are Often Unnecessary

Be sure to get a second opinion before you have any non-emergencysurgery. These surgeries carry a high risk of being done without medical necessity.

Yes, there is a cost and significant hassle, but I strongly encourage to do your due diligence. The extra time and resources you invest in confirming the necessity of the surgery could have a major impact on your ability to enjoy the rest of your life.

  1. Cardiac Angioplasty, Stents

This invasive procedure involves inflating a thin balloon in a narrowed artery to crush plaque deposits; a stent (a wire mesh tube) is often then left behind to keep the vessel open. When used during a heart attack, an angioplasty can quickly open a blocked artery to lessen the damage to your heart, and when used in this way can be lifesaving.

However, oftentimes heart disease patients receive angioplasties even though they have not had a heart attack — a decision that goes against the latest medical guidelines. One 2011 study found that 12 percent of all angioplasty procedures (in cases that did not involve an acute heart attack) were not medically necessary. Separate research also revealed that angioplasty offers no benefit compared to less invasive treatment of heart disease.

  1. Cardiac Pacemakers

Pacemakers are used to correct heartbeat irregularities, but research shows that more than 22 percent of these implants may be unnecessary.

  1. Spinal Fusion Back Surgery

If you have low back pain and see different specialists you will get different tests: rheumatologists will order blood tests, neurologists will order nerve impulse tests, and surgeons will order MRIs and CT scans. But no matter what tests you get, you’ll probably end up with a spinal fusion because it’s one of the more lucrative procedures in medicine, even though the best success rate for spinal fusions is only 25 percent!

According to one review, more than 17 percent of patients told they needed spinal surgery actually showed no abnormal neurological or radiographic findings that would require surgery.

  1. Hysterectomy

The surgical removal of the uterus may be recommended inappropriately in 70 percent of cases, often because of a lack of adequate diagnostic evaluation and failure to try alternative treatments before the surgery. Some surgeons also remove healthy ovaries during hysterectomy as a ‘precaution,’ sometimes without the patient providing their consent or being informed as to the severe adverse effects the ovariectomy may produce on their remaining quality of life.

  1. Knee and Hip Replacement, and Arthroscopic Knee Surgery

Patients who were informed about joint replacements and alternative treatments had 26 percent fewer hip replacements and 38 percent fewer knee replacements than those who did not. Arthroscopic knee surgery for osteoarthritis is also one of the most unnecessary surgeries performed today, as it works no better than a placebo surgery.

Proof of this is a double-blind placebo-controlled multi-center (including Harvard’s Mass General Hospital) study published in one of the most well-respected medical journals on the planet, the New England Journal of Medicine (NEJM) over 10 years ago.

Recent research has also shown arthroscopic knee surgery works no better than placebo surgery, and when comparing treatments for knee pain, exercise is just as effective as surgery for people with chronic knee pain.

  1. Cesarean Section

Cesarean delivery is the most commonly performed surgical procedure in the US and rates are increasing. But research shows rates vary 10-fold among hospitals, even among low-risk pregnancies, suggesting that practice patterns, not necessity, are driving these high surgery rates.

According to the World Health Organization, no country is justified in having a cesarean rate greater than 10 percent to 15 percent. The US rate, at nearly 32 percent, is the highest rate ever reported in the US and is higher than in most other developed countries.

Chiropractic care is a wonderful first line defense to help with many health concerns. It is a safe, affordable and conservative way to stop problems before they become so debilitating that patients become desperate and turn to drugs and surgery. Even after major surgeries, Chiropractic is still an option when many people might think they are not eligible.

Schedule your Chiropractic Adjustment online now using this link or call 913-283-9803


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Genes Load the Gun – Lifestyle Choices Pull the Trigger

epigenetic chiropracticWe once thought that the human genome served as a recipe for the body and that when you end up with “bad genes” there is simply nothing that can be done. Sometimes “bad things” happen to “good people” and that was long thought to be the end of story. The fact of the matter is that what you are born with is only the beginning of the story, and every day, through the choices you make in the area of diet, exercise, meditation, and Chiropractic care, you are actually recreating all aspects of your body. 

Although the genes you are born with can be thought of as loading your genetic gun, it is your life choices that determine when and even if those genes are ever fired. This is why a woman who carries a gene for breast cancer does not have breast cancer the moment she is born or perhaps even several decades into her life. Something must trigger the expression of that gene in her body. A recent study revealed that by practicing intermittent fasting, women can significantly reduce the chances of expressing the genes responsible for developing breast cancer. With life choices, we can choose whether or not to express certain genes.

There are thousands of epigenetic switches on each of our 25,000 genes and the position of those switches — whether the gene is turned on or off — is what determines when and if any given gene expresses in the body. 

So the question is, what controls expression of the genes? The pharmaceutical industry is spending billions of dollars looking for pills that will turn these epigenetic switches on and off. Science has already discovered the most powerful keys to the epigenetic switches. A clean diet, consistent exercise, centered emotions, daily meditation and Chiropractic care have all been shown to have powerfully positive epigenetic impacts. Currently, it is estimated that somewhere between 70 and 90% of our genes can be turned on and off epigenetically.

When you eat processed and conventional food, fail to exercise, and struggle to manage stress in life, you are playing a potentially deadly game of genetic Russian roulette. You cannot  continue to abuse the body without suffering in health. The beauty of how our bodies come to be is that we are now creating our body’s future experience with the choices made today.


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Foam Rolling: What’s the Point and How do I do it?

Foam RollerWhat is the point of foam rolling?

Foam rolling can provide health benefits by breaking down soft tissue adhesions and scar tissue that is in your fascia. Fascia is a three dimensional fibrous matrix that interconnects and surrounds all cells of the body including muscles, bones, and joints, providing integrity and strength.

Abnormal fascia can cause chronic pain, reduced flexibility, and decreased athletic performance. Foam rolling can be an effective, inexpensive and convenient way to keep your body healthy, limber, fit and flexible. I recommend a high density foam roller.

Whether you are a bodybuilder, athlete, or weekend warrior, foam rolling is important to allow strength along with flexibility and full range of motion.

How to use a foam roller:

Foam rolling is very simple to learn. Choose an area of tightness in your body and place it on top of the foam roller. Slowly roll along the muscle groups end to end until you find a tender spot. Stop right on top of the painful area and hold it there until the pain diminishes by about 75%. Then continue scanning around to find another area to hold until you can’t find any other tender points to work on. Over time, with practice and repetition, you might be able to work out all of the tender points throughout your body and then keep the foam roller handy for maintenance and prevention. You can increase pressure over the soft tissue by stacking your body parts upon one another or repositioning your body in many ways. You can use a foam roller before physical activity, or after, or both to reduce muscle soreness and speed recovery.

Target specific muscle groups with your foam roller:

Paraspinals

Paraspinals: With your arms behind your head, lie on your back, face up, with roller positioned in the middle of your back and your butt off the ground. Roll up and down along your spine.

Latissimus

Latissimus: Lie on your side with your arm overhead. Roll back and forth along your side from your arm pit to your mid-torso.

Gluteus Muscles-Minimus-Piriformis

Gluts / Piriformis: Sit on the foam roller while leaning forward into the side your working on. Roll up and down along the entire buttock area.

Hamstrings

Hamstrings: Sit with the foam roller on your hamstrings on the back of your thighs. Roll up and down along the back of your thighs.

Quadriceps

Quadriceps: Lay face down with the foam roller under your thighs. Roll up and down your quads and rock side to side to work the entire muscle group.

Iliotibial Band

Iliotibial  Band: Lay on your side with the foam roller on your lateral thigh. Roll up to your hip and down to your knee.

Calves Gastro-Soleus

Calves Gastro-Soleus: Sit with the foam roller behind your legs. Roll up and down along your calves from behind your knee to your heels.

Peroneals

Peroneals / Tibialis: Kneel over your foam roller and roll up to the knee and down to the ankle while focusing on the outer / lateral portion of your shin.

If you have pain/discomfort which does not resolve or worsens with exercise and foam rolling, I encourage you to consider Chiropractic care. After you are more comfortable with your foam roller, a full body routine might take about 10-minutes to complete. I recommended to foam roll anywhere from 3 to 5 times each week. Take this time to focus on deep breathing.

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Lenexa Chiropractor Kelly Baltuska, DC Back Pain, Neck Pain, Headache, Stress, Anxiety, Sleep, Flexibility, Fewer Colds

TableChiroCallnowTop Benefits of Chiropractic Care

First of all, your spine protects the most important system in your body, your central nervous system. When the vertebrae in your spine become restricted in their motion, the area begins to degenerate at a faster rate than normal. Degeneration is a normal part of aging, but lack of motion in a joint speeds up the degeneration process. We are now beginning to see advanced stages of spinal degeneration in people as young as 30. This is due to lack of activity and lack of motion in the spine. The health concern with spinal degeneration is that the space that protects your spinal nerves decreases. This directly affects spinal nerve function in a negative way, as the nerves become inflamed.

Some of the later symptoms of spinal degeneration are shooting pain down the arms and/or legs and muscle weakness. Any organ systems these spinal nerves innervate, are also affected and begin to not function as well as they should. This is why chiropractors stress getting adjusted on a regular basis even if you don’t show pain. Pain is often the later stage of the problem.

With that said, your central nervous system controls all function in your body. By keeping your spine aligned, you prevent degeneration of your spine and maintain the health of your central nervous system. Visit your chiropractor today and start feeling better! In the meantime, here are five more reasons why you should get adjusted on a regular basis:

Click here to schedule your Chiropractic Adjustment online now!

1. Improved Posture & Relief of Back Pain

The research doesn’t lie, as chiropractic is proven to be effective time and time again for neck pain and low back pain. (1,2,4)

This is the most common reason patients seek chiropractic care. Chiropractors are very good at getting to the root cause of the problem, so that you get out of pain. Unfortunately, many patients wait for the pain to get severe before seeking chiropractic care. Pain is your body’s way of letting you know that something is wrong and should not be accepted as normal. One of the most common things we hear in the office before a patient seeks chiropractic care is that “I just thought I’d tough it out” or “I thought the pain would go away”.

Don’t let the pain get to this point. Just about every patient wishes they would have tried chiropractic sooner because of the relief it provides. Many patients also choose to get regular chiropractic care, once a week or once a month, so that their pain does not ever return or get worse.

2. Fewer Headaches

There are many reasons physiologically why chiropractic can help with your headaches. One reason would be that misalignments in your spine cause stress on your nervous system resulting in muscle tension, neck pain, and headaches. Getting adjusted helps remove this stress. (6)

Did you know that there are two arteries called the vertebral arteries that run between the cervical vertebrae in your neck? When the vertebrae in your neck become misaligned, this causes stress on the arteries, resulting in vascular headaches such as migraines. Adjustments help remove this stress and relieve migraine headaches. (3)

3. Less Stress & Less Anxiety

Everyone is familiar with the central nervous system, the brain and spinal cord. But, are you familiar with the autonomic nervous system? The parasympathetic and sympathetic systems make up the autonomic nervous system and are responsible for the body’s unconscious functions.

Adjustments to the spine help restore the balance between these two systems which is important for controlling stress and anxiety. (5) Again, often times after an adjustment, patient’s often report feeling “Lighter” and “More free”.

4. Greater Energy & Better Sleep

Adjustments positively affect the autonomic nervous system which can help improve energy. In addition, because the central nervous system is calmed after adjustments, the mind is able to relax and many patients often experience a very restful sleep. We’ve had many patients tell us that “last night was the best sleep I’ve had in years”, after an adjustment.(5)

5. Better Coordination & Flexibility

Muscle spasms and tightness occur when there are restrictions in your spine. By getting adjusted, the “tightness” is relieved and patients often feel like they can not only move better, but also feel like they can breathe better.  As mentioned before, the removal of this tightness can also help with tension headaches.(7)

6. Improved Immune System & Fewer Colds

The central nervous system and autonomic nervous system control immune system function. Adjustments improve their function which indirectly affects immune system function. In fact, Dr. Hampton adjusts his family whenever anyone starts to feel under the weather. By getting adjusted before the cold/sickness kicks in, it can help boost your immune system so that virus is defeated before it even gets started.

Click here to schedule your Chiropractic Adjustment online now!

1: BMJ 2003; 326 doi: http://dx.doi.org/10.1136/bmj.326.7395.911 (Published 26 April 2003)

2: JAMA Patient Page. April 24, 2013. Low Back PainDenise M. Goodman, MD, MS; Alison E. Burke, MA; Edward H. Livingston, MD

3: A case of chronic migraine remission after chiropractic care. Peter J. Tuchin

4: Efficacy of spinal manipulation and mobilization for low back pain and neck pain: a systematic review and best evidence synthesis. Bronfort G1, Haas M, Evans RL, Bouter LM.

5: Heart failure as an autonomic nervous system dysfunction. Takuya Kishi, MD, PhD,

6: Boline PD, Kassak K, Bronfort G, et al. Spinal manipulation vs. amitriptyline for the treatment of chronic tension-type headaches: A randomized clinical trial J Manipulative Physiol Ther 1995;18(3): 148-154.

7: The effect of spinal manipulation on imbalances in leg strength. Philip D. Chilibeck, PhD, Stephen M. Cornish, PhD, Al Schulte, DC, Nathan Jantz, MSc, Charlene R.A. Magnus, BSc, Shane Schwanbeck, MSc, and Bernhard H.J. Juurlink, PhD

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Believe it in Your Heart that Life is Miraculous

 

old-and-healthy

I was visiting with a good friend and patient of mine earlier this afternoon during his weekly adjustment. He was just about to turn 70 years old and told me about his monthly lunch get-together with his lifelong friends. Over the last few years, he has watched as his buddies let their health slip away. Poor diet and inactivity were catching up with them and causing many different kinds of problems in how they felt and how they functioned. What was once a cheery reunion full of laughter and nostalgic memories now seemed to be a pity party. Each guy would take turns complaining about a body part, explaining why they were worse off then the last guy. They would solemnly talk about their favorite activities that they missed doing since their health deteriorated. Then they would explain how some of the regulars couldn’t attend that day due to hospitalizations or doctors appointments.

This was difficult for my friend to watch. We agreed that the more often we see and hear of people suffering, the more we wanted to avoid such a demise. This would encourage us to take better care of ourselves and do our best to maintain good health in many different ways. I do understand that there are uncontrollable variables that cause pathology in us. I often wonder if I might end up the unlucky diagnosis of a completely random and fatal condition, simply because it would be so ironic for a guy who spends so much time, energy, money, and focus on trying to be as healthy as possible. An outside perspective might shake their head and think: “All that for nothing. What a shame.”

But as the healthy habits and practices become so ingrained, I wonder how others could get along living any other way. It really doesn’t take more than a couple of days falling out of the routines to start to feel worse in my mind, body and spirit. I crave the practices that nourish me. As I reflect upon my life’s calling, I continue to return back to similar ideas. I want to show you how to take care of yourself. I want you to feel vibrant, young, healthy, and alive. I want you to learn to love the practices that nourish your mind, body, and spirit so that you too can live your calling and passion. I smile SO BIG when a patient gets it. 

As for the sick and suffering, please know that you can always do more to nurture yourself. When the health maladies begin to overlap and the medications begin to mix dangerously within your body, the heaviness of self defeat is gargantuan. Know that what is holding you back the most is the limitations you have in your thoughts and your mind. Cyclical negative ideas will stop you in your tracks before even attempting to change your ways. Your body will freak out when you try to trade a bad habit for a healthy one. Break free from those old stories you have been telling yourself and your loved ones. Rewrite a vision for yourself. One that is fresh and revitalizing. Believe it in your heart that life is miraculous and be amazed and grateful when the healing ensues. 

Schedule your own Chiropractic adjustment at this link.

I’ll be looking forward to meeting you!


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What’s up with that colorful tape? Kinesio Tape

KT tape

Call 913-283-9803 or schedule online at this link.

Have you noticed the colorful tape on professional athletes lately? It is typically called Kinesio Tape but has many other names depending on the company brand. If you ask someone that has tried it out, you’ll likely hear pretty awesome feedback.

Unlike traditional medical taping methods that seek to stabilize an area and restrict range of motion, Kinesio tape is a new functional taping strategy that can be used in a variety of ways. KT can be applied to the body with the intention to speed the healing process of a sports injury and quickly resolve bruising. It can also be applied in such a way to either inhibit or activate certain muscle groups. For instance, KT tape could be used to calm overactivity in tendinitis and hypertonic muscles to allow them to relax and recover. Or KT tape could be used to “wake up” and turn on or activate a de-conditioned and atrophied muscle to rehabilitate it back to full function.

Although KT tape may seem relatvely new to the scene of sports medicine and performance, there is already a good amount of published research showing its’ efficacy in many ways. Here is a link to an extensive list of research: http://www.kinesiotaping.com/research/published-research

I am enjoying powerful and effective results taping my patients in collaboration with their full spine and extremity Chiropractic adjustments. I offer this functional taping service for just $10! I invite you to come try it out at my new practice in Lenexa, KS soon.

Call 913-283-9803 or schedule online at this link.

Dr. Kelly Baltuska, DC

Baltuska Chiropractic 13830 Santa Fe Trail Drive Suite 102 Lenexa KS 66215


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Do You Even Meditate?

Meditation

Meditation class (20 minute audio) link to dropbox here: Daily Meditation

Meditation is not just for the spiritual hippies and you don’t have to practice it for years to experience the benefits. Simply drop your thought and focus on your breath and you nailed it! Now you can diversify as you please from a simple breath cycle in your car at a stop light to a 20-minute peaceful rest in a comfortable atmosphere. The benefits of meditation are far reaching in physical, mental, emotional and spiritual health. Research continues to support its efficacy in all areas of the human condition.


Don’t knock it till you try it!

  • If you are not comfortable sitting quietly with yourself, how do you expect anyone else to be comfortable in your presence?
  • If you are a “high performer” in constant need of tasking, efficiency, and crossing things off your to-do list, then you might criticize: “what a complete waste of time!” Trust me. After you give meditation a fare chance, you will easily understand how it will improve performance in all areas of your life.
  • If you have meditated before and it didn’t do anything for you, maybe you tried too hard. There is a subtle “letting go” that is important with meditation. Just like over-thinking the correct bio-mechanics of your golf swing will likely force you to slice the ball into the sandpit. Keep it simple and just hit the ball with the stick.

Tips for beginners:

  • Find a quiet, safe place where you are unlikely to be interrupted by other people or noises.
  • Do some light stretching and deep breathing as you settle into a comfortable seated position.
  • Scan your body for areas of tightness and relax them.
  • Gently close your eyes and focus on breathing a deep, slow, relaxed breath.
  • Find a place in your mind between your thoughts to rest in. As a new thought pops up, let it pass by without becoming distracted by it. Do not criticize yourself because of these thoughts. Do not judge yourself because of impatience, distraction or irritability.

Classes to be announced at Baltuska Chiropractic.

Please join us for a free transformative evening of guided meditation. We will start each week with a short 5 to 10 minute video detailing our instructions for the following week’s daily meditative practice. Then we will peacefully enjoy a guided (20 minute audio) recorded group meditation together. I’ll invite you to repeat this 20 minute audio daily on your own until the following week’s event where we will then watch the next video and repeat over the course of 9 weeks. This is great for beginners and professionals alike. You will likely discover wonderfully insightful things through self reflection wether you decide to drop in for one session or follow-through with the entire course.

The science on meditation is clear: When practiced for as little as 20 minutes a day, meditation reduces depression and anxiety, lowers blood pressure, alleviates insomnia, increases mental clarity and focus, instills a sense of peace and much more. The challenge is that many people do not know how to effectively meditate, including, in some cases, those who have meditated for years

The video and audio is shared with us from international teacher, Joey Klein. Combining the ancient wisdoms of East and West with the latest science in genetics, psychology and brain function, Joey shares how to transform your life by shifting deep mental, emotional and physical patterns that create stress and limit success. Joey describes what is possible for people that want to see fulfillment in all areas of life – relationships, health and well-being, and career.

More inforation at:
joeyklein.com

Here are a few short YouTube clips that highlight the research demonstrating the many benefits of meditative practice:
Max Lugavere: https://youtu.be/y2S4tZxHtWw
Dr. Oz: https://youtu.be/bb5OOO_0HXs
Ted Talk: https://youtu.be/m8rRzTtP7Tc

You can incorporate prayer and/or EFT tapping into your routine as you please for even better results! Read more about EFT at this link: Emotional Freedom Tapping Technique (EFT tapping)

In good health,

Kelly Baltuska, DC


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More than 80% of Americans are deficient in Vitamin D

vitamin d

The geographic location of the United States on Earth is known as the “Mid-Latitudes” (from 35 to 50 degrees). This position causes us to have little to no access to UV-B rays from some point in autumn to some point in spring. These UV-B rays are required for us to naturally produce vitamin D in our body. During these times, we must rely on our stores of vitamin D that we have accumulated through the summer and/or vitamin D from foods and supplements. Those who are not aware of this information and do not supplement are very likely to be suffering from Vitamin D deficiency. This deficiency is associated with a myriad of health problems anywhere from poor functioning immune system to increased risk for cancers and many other diseases. It is unfortunate that more than 80% of Americans may be deficient. There are small amounts of vitamin D in a few foods. Unfortunately it is nearly impossible to get the proper amount that your body needs from food.


Vitamin D is the vitamin of the sun. When our skin is exposed to sunlight, UV rays activate a blood soluble form of the vitamin termed D3. There have been a manyimportant discoveries in the past few years about the health benefits of having optimal levels of this vitamin in our body. A powerful article in the American Journal of Clinical Nutrition identifies vitamin D’s potential for contributions to good health in the adaptive and innate immune systems, the secretion and regulation of insulin by the pancreas, the heart and blood pressure regulation, muscle strength and brain activity. Furthermore, it demonstrates that 36 different organ tissues in our body respond biologically to vitamin D. Similar to the past newsletter about Omega 3 Fatty Acids, optimal vitamin D levels has been shown to reduce the risk of death from ALL CAUSES.


Order High Quality Vitamin D Supplement at this link:

vitamin d3 5000 metagenics

How Much Vitamin D Should I Take?

It is a great idea to add this one as a supplement for your daily use. Adults in the United States should take 5,000 units of Vitamin D each day through the summer and increase intake to 10,000 units through the winter months. Children from the ages of 5 to 10 should take 2500 units each day. For those under the age of 5; supplement with 35 units per pound per day.
For those who may have been deficient for an extended time, it is important to have levels tested by a lab using a serum test or a dried blood spot test. It may be necessary to supplement with 4 to 5 times the recommended doses above for a short time to restore adequate levels.


I have recently been tracking my vitamin D intake from the Sun using a smart phone application called “D minder”. With a few clicks, the app can very accurately track your intake and account for many different variables including geographic location, cloud cover, amount of skin exposed, etc. The app can also warn when too much exposure is increasing your risk of burn. The use of this app has helped me to really understand how difficult it is to maintain adequate vitamin D levels from sun exposure alone. It also helps me to be more mindful of the time I spend in sunlight and offers me more opportunities to obtain the vitamin more naturally.
Please enjoy this 4 minute video clip that further discusses the topic:

For more information, please visit http://www.vitamindcouncil.org/

Order High Quality Vitamin D Supplement at this link:

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