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Berry Sleepy Superfruits for Super Sleep

Berry Sleepy Superfruits for Super Sleep

Purchase Online Using This Link

(Also available at Baltuska Chiropractic)

Berry Sleepy blends three proven sleep-inducing superfruits to create a healthy all-natural sleep aid rich in vitamins and antioxidants. Safe for all ages!

Tart Cherries, Goji Berries and Passion Fruit contain vitamins, minerals and naturally-occurring compounds that reduce insomnia and regulate sleep cycles. These three superfruits are combined to work synergistically for the first time in Berry Sleepy.

Dangerously powerful pharmaceutical drugs are being more commonly used to induce sleep. Even melatonin supplementation is considered a hormone which is much more invasive than fruit. Berry Sleepy is a wonderful, conservative and natural way to encourage a restful night’s sleep. I encourage all of my patients to practice optimal sleeping habits, and when considering the use of a sleep supplement, to first try this safe, conservative approach.


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Natural Alternatives for Heartburn and Acid Reflux Medications

heartburn acid reflux

Natural Alternatives for Heartburn and Acid Reflux Medications

Proton pump inhibitors (PPIs) like Nexium, Prilosec and Prevacid are taken daily by 20 million Americans for heartburn symptoms. These drugs have been linked to a heightened risk for a number of serious health problems that are much scarier than heartburn, including: chronic kidney disease, pneumonia, osteoporosis, hip fractures, dementia, heart disease, and heart attacks.
There are many ways to eliminate heartburn or acid reflux without drugs, starting with eating real food and probiotic-rich fermented foods like Kefir. There are also supplements available to help treat the underlying cause without the nasty side-effects.

The theory that heartburn symptoms is caused by too much stomach acid has been disproven. Most cases of heartburn are actually caused by one or more of the following scenarios:

  • Insufficient amounts of stomach acid: That burning sensation is not caused by too much acid, but instead by the rotting food that is sitting in your digestive track because it is not being properly broken down due to lack of stomach acids. Swap out your processed table salt for an unprocessed Himalayan salt. Take a tablespoon of raw, unfiltered apple cider vinegar before meals and/or take a hydrochloric acid supplement with meals. (Order a supplement here and enter code: BaltuskaChiropractic)
  • Helicobacter pylori (H. pylori) imbalance: While H. pylori can be part of your normal healthy microbiome, it can cause problems, including symptoms of acid reflux and heartburn if there’s an overgrowth of it. This typically occurs over time as a result of poor food choices. Avoid processed, high sugar “food-like” substances.
  • Hiatal hernia: Some people actually have anatomical abnormalities in which part of the stomach actually slides up through the ring that the esophagus descends. See a Chiropractor to have your stomach adjusted into proper position.
  • Food allergies: Hypersensitivity to foods often contribute to acid reflux.  Eliminate common culprits such as wheat, dairy, sugar, caffeine, alcohol, and nicotine.

The uncomfortable symptoms that your body is signaling to you is a cry for help to correct an imbalance before it becomes a larger problem. When you mask this signal with prescription drugs, it only allows for the imbalance to fester into something far worse that is harder to correct. If you have become dependent on medication to control your acid reflux and heartburn symptoms for some time, do not stop taking them “cold turkey”.  Instead, as you ease into some of the natural alternatives, slowly wean your dependency over time. It will be worth the hassle and effort to avoid the disasters of long term use.


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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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Why are you still drinking soda pop?

coke spray soft drink

Top 10 health problems from drinking soda pop:

1. Extra weight and obesity

2. Liver damage

3. Tooth decay

4. Kidney stones and chronic kidney disease

5. Diabetes

6. Heartburn & acid reflux

7. Osteoporosis (soft, brittle bones)

8. Hypertension (high blood pressure)

9. Heart disease

10. Impaired digestion and gastrointestinal distress

Here is what happens in your body after you enjoy a soft drink:

Within the first 10 minutes,10 teaspoons of sugar hit your system. This is 100 percent of your recommended daily intake, and the only reason you don’t vomit as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.

Within 20 minutes, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.

Within 40 minutes, caffeine absorption is complete; your pupils dilate, your blood pressure rises, and your livers dumps more sugar into your bloodstream.

Around 45 minutes, your body increases dopamine production, which stimulates the pleasure centers of your brain – a physically identical response to that of narcotic use.

After 60 minutes, you’ll have a sugar crash and become irritable while your cravings will become very powerful in hopes to find a way to bring your blood sugar back up again.

Diet soda drinkers are not off the hook because the health risks are very similar to those of regular soda drinkers. The fake sugars used in diet drinks are very confusing to the human body.

One of the best things that you can do for your health is to choose to hydrate your body with water instead of soft drinks. Every chemical reaction that takes place in the body requires water as an ingredient. We know far too much about health and wellness now to continue consuming soda pop and soft drinks. There are better uses that have been discovered for these products in the area of astringents and cleaners to remove rust and grime from surfaces.


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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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Intermittent Fasting: 16/8 Method

 

Food clock

Food clock

Fasting is not as difficult as it sounds

Intermittent fasting is a term for a cycling eating pattern between periods of fasting and eating. It does not say anything about which foods you should eat, but rather when you should eat them. In this respect, it is not a “diet” in the conventional sense. It is more accurately described as an “eating pattern.”

Humans have actually been fasting throughout evolution. Sometimes it was done because food was not available, and it has also been a part of major religions, including Islam, Christianity and Buddhism.

If anything, fasting from time to time is more “natural” than constantly eating 3-4 (or more) meals per day. If you think of your digestive system as a machine, you would understand that the less often you use a machine, the longer it will last. Our digestive machine will last longer if it is not overworked.

There are many different types of intermittent fasting. For the purpose of this blog, I will focus on my favorite and the most popular type, which is the 16/8 method. It involves skipping breakfast and restricting your daily eating period to just 8 hours, for example from 10 am to 6 pm, 11 am to 7 pm, or from 12 pm to 8 pm. (The actual 8 hour window can be during any time of day but makes the most sense for a majority of people at these times) Then you “fast” for 16 hours in between. I’ve personally found the 16/8 method to be the simplest, most sustainable and easiest to stick to. Timing it so that most of your fasting is done while sleeping works great!

When you fast, several things happen in your body on the cellular and molecular level. For example, your body changes hormone levels to make stored body fat more accessible. Your cells also initiate important repair processes, and change the expression of genes. This is a wonderful discovery in the area of epigenetics.

Here are some changes that occur in your body when you fast:

  • Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has the benefit of fat loss and muscle gain. Another great way to boost your HGH is to practice High Intensity Interval Training.
  • Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible. This provides answers to those struggling to manage their blood sugar levels and are labeled pre-diabetic.
  • Cellular repair: When fasted, your cells initiate cellular repair processes. A natural and healthy occurrence where cells digest and remove old and dysfunctional proteins that build up inside cells. Cleansing and “taking out the trash” so to speak.
  • Gene expression: There are changes in the function of genes related to longevity and protection against disease. Less stress on the system allows for longer life span. Ask your body to express healthy genes, not flawed ones.

These changes in hormone levels, cell function and gene expression are responsible for the health benefits of intermittent fasting.

Here are the main health benefits of intermittent fasting:

  • Weight Loss: Intermittent fasting can help you lose weight and belly fat, without having to consciously count calories.
  • Insulin resistance:Intermittent fasting can reduce insulin resistance, lowering blood sugar by 3-6% and fasting insulin levels by 20-31% which is protective against type 2 diabetes.
  • Inflammation:There is a significant decrease in the lab work markers of inflammation, a key driver of many chronic diseases.
  • Heart Health:Intermittent fasting may reduce LDL cholesterol, blood triglycerides, inflammatory markers, blood sugar and insulin resistance. These are all risk factors for heart disease.
  • Cancer:Animal studies suggest that intermittent fasting may help prevent cancer.
  • Brain Health:Intermittent fasting increases a brain hormone called BDNF, and may aid the growth of new nerve cells. It may also protect against Alzheimer’s disease.
  • Anti-aging:Intermittent fasting can extend lifespan in rats. Studies showed that fasted rats live as much as 36-83% longer.

What if I don’t want to lose any weight? Intermittent fasting is not just for those who hope to lose weight. While it is a very effective way to do so, many people who practice IF are doing it to sculpt lean muscle and provide preventative healthcare benefits while maintaining a healthy body weight.

I invite you to give intermittent fasting a try for a few days. You will likely enjoy the benefits as much as I have and be surprised at how efficiently the body is capable of working.

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I workout so I can drink protein shakes

protein-powderProtein is required by the body, especially when challenging it with exercise. Nowadays it is widely accepted and (even expected) to follow a good workout with a protein shake or smoothie. They go well together. Your body will crave the amino acids available in protein to rebuild damaged tissue post workout. Their is even a small window of time after exercise termed the “anabolic window” where the body is primed to absorb nutrients for assimilation.

You may have noticed that there are MANY types and flavors of protein powder available to choose from. Some are much safer and healthier than others. I encourage you to read the label of your current brand and lookout for a few things.

First of all, find out the source of protein. Is if from a plant or animal?

Plant protein powders typically come from rice, chia, hemp, pea, flax, and soy. These are very easy to digest and almost immediately ready for absorption. I recommend avoiding all types of soy for many different reasons so be sure to find one without soy. 

Animal protein powders typically come in the form of whey which is made from dairy. Conventional dairy is an allergen to everyone. Some of us more than others. It increases inflammation in the lining of our guts and produces various symptoms such as digestive discomfort, acne, headaches, congestion, excess mucus production, and sinus infections. Those who choose whey protein powders commonly report bloating, distended stomach and gassiness. Another pitfall for conventional dairy products is the high amount of contamination with hormones, antibiotics, and other environmental contaminants. No wonder dairy consumption is directly linked cancer in many different studies.

Secondly, watch out for many different types of additives and fillers. Your body will digest and absorb real food better than it will artificial ingredients. Be careful about sugar of many different names and forms and ALOT of it! This is added simply for taste and will harm your body. You may find different types of binding agents and dyes also. Ideally, the best protein powder will be made with protein.

I enjoy high quality plant protein from Metagenics


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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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Sitting is the New Smoking – Even if Fit & Active, Desk Jobs are Bad for Health

sitting the new smokingSitting is the new smoking. It is killing us by the masses and we don’t know any better. Our human bodies are not meant to be folded in half for hours at a time. Sedentary lifestyle instigates every co-morbidity known to man. The muscles decondition and atrophy. The organs are squished, restricted in function and get backed up with viscous fluids. The joints degenerate and the nerves get irritated and inflamed. The brain slows with fog. The cardiovascular and lymphatic systems grow stagnant. All that is just the beginning! Compile years of desk time studying, reading, computer work, phone calls, meals, entertainment, and traveling then you have created a human body that is really good at one thing- sitting. We will adapt to the stresses and demands that are asked of us. If the challenge is only that of endurance in the seated posture, then we will lose our mobility. Use it or lose it!

Researchers are taking a closer look at how we position ourselves day to day and are repeatedly demonstrating that standing and moving is a much more safe, efficient way to spend our time as opposed to sitting. Those who are adopting standing workstations, where the day to day tasks can be performed in the upright standing position, are experiencing many benefits including: improved health profiles and lab-work, more efficiency and productivity, better mood, more enjoyment and fulfillment in career, more energy etc. They are finding less fatigue, irritability, brain fog and sick days. Choosing standing over sitting can reduce your risk of obesity, diabetes, heart disease and cancer.

The abundance of evidence is in. Standing desks need to replace the primitive seated work environment in school, home, and work. There are many options available to help you make the switch. You can simply prop up your monitor and keyboard with standard household tables, boxes, and stands of any kind.  Or you can invest in yourself with more elegant and custom fitted furniture like this one: