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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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Himalayan Salt Lamps Create Negative Ions for Positive Health Benefits

Himalayan Salt Lamp

 

 

 

 

 

 

Have you noticed the new Himalayan Salt Lamps at Baltuska Chiropractic? I enjoy having them around to help purify indoor air and for their soothing red glow. I was first exposed to them when I was a Chiropractic student shadowing an amazing doctor who had been in practice for 50 years! I remember the feeling and ambiance that they provided in his practice and made a note to implement the same into my own when the time came.

What are Salt Lamps?

Salt lamps are simply large pieces of pure, food grade, Himalayan Salt with a small bulb inside.

The importance of negative ions:

Salt lamps are natural negative ion generators. At any given time, there are both positive and negative ions in the air.

Negative ions occur more often in nature and they are often created by things like lightening storms, sunlight, waterfalls, and ocean waves. This is one of the reasons we feel renewed or refreshed after a storm or at the beach.

Positive ions are often created by electronic devices like tablets, cell phones, stereos, computers, TVs, microwaves, and vacuum cleaners. Positive ions can often exacerbate problems like allergies, stress and sleep difficulty. Negative ions can then neutralize, quench, or bind to positive ions and help cleanse the air and protect us from potentially harmful effects.

The unique combination of salt and a light source in these salt lamps are what cause the negative ions. Salt is naturally hygroscopic, meaning that it attracts water to its surface and this water evaporates quickly due to the small amount of heat from the light source. The protective negative ions are generated during the evaporation process.

Since things like airborne mold, bacteria, and allergens often carry a positive charge, they can also be neutralized by negative ions.

Negative ions have been shown to increase the flow of oxygen to the brain; resulting in higher alertness, decreased drowsiness, and more mental energy. They also may protect against germs in the air, resulting in decreased irritation due to inhaling various particles that make you sneeze, cough, or have a throat irritation. And for a special one in three of us who are sensitive to their effects, negative ions can make us feel like we are walking on air.

Places like waterfalls and beaches where negative ions are naturally produced can have a negative ion concentration of up to 10,000 negative ions per cubic centimeter whereas busy cities can have negative ion levels as low as 100 ions per cubic centimeter.

Salt lamps are a very affordable and effective for home and office use. You will especially appreciate them in winter months when you aren’t able to spend as much time outside.


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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:

 


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Essential Oils Now Available at Baltuska Chiropractic!

Essential OilsPic

Essential Oils are naturally occurring, volatile aromatic compounds are found in the seeds, bark, stems, roots, flowers, and other parts of plants. They can be both beautifully and powerfully fragrant. In addition to giving plants their distinctive smells, essential oils protect plants and play a role in plant pollination. In addition to their intrinsic benefits to plants and being beautifully fragrant to people, essential oils have long been used for food preparation, beauty treatment, and health care practices. I enjoy using oils topically during patient care and diffusing scents into the office for additional health benefits. Essential Oils are great to help cut down or avoid the use of dangerously invasive medications. You can give your whole medicine cabinet a make-over.

Essential oils are used for a wide range of emotional and physical wellness applications. They can be used a single oil at a time or in complex blends in one of three methods:

Aromatic

Essential oils, when diffused, can be very stimulating, while others can be calming and soothing. Diffusing essential oils can also cleanse and purify the air.

Topical

Essential oils are easily absorbed by the skin and many can be safely applied topically when used in conjunction with a carrier oil, such as Coconut Oil.

Internal

Certain essential oils have a rich culinary history and can be used as dietary supplements supporting a variety of healthy conditions.

Some of the most commonly used oils include Peppermint for tummy trouble and headaches, Lavender for stress and anxiety, Tea Tree for topical skin infections, and Eucalyptus for sinuses and breathing. There are many other more exotic oils to use and the possibilities are endless when mixing them together.

You can shop online now at www.mydoterra.com/baltuskachiropractic and have your favorite oils delivered to your home or purchase them in my practice when you visit for care.

Schedule your appointment for Chiropractic or Acupuncture at this link:
Schedule Appointment Now!


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Massage Therapy Now Available at Baltuska Chiropractic!

Massage Therapy

Massage Therapy Now Available at Baltuska Chiropractic!

“My name is Jennifer Shideler, owner of Hands of Healing Therapeutic Massage and for me, bodywork is more than a career; it’s a calling.  After graduating from Kansas State University with a B.S. in Kinesiology and completing 500+ hours of massage training, I became AMTA certified and a licensed massage therapist in 1998.  During this time I worked at a physical therapy clinic, where I learned how to carefully and effectively treat even difficult cases.  Currently, I hold a National Certification Board for Therapeutic Massage and Bodywork.  I specialize in Deep Tissue, Trigger Point, passive range of motion, just to name a few.  I consider therapeutic to be whatever modality I need to use to effectively treat the muscular problem to relieve pain and increase range of motion. In 2014 I became certified in Myokinesthetic System.  This technique uses muscle movement to help the body correct and balance the nervous system.  One of the main things MYK addresses is posture.”

Massage Pricing:

1/2 hr.           $55

1 hr.               $75

1 1/2 hr.       $100

MYK:    First visit ( about 1 hr). $55

Individual visit ( about 20 min). $35

Jennifer Shideler

Handsofhealing@hotmail

Call: 913.710.4003 to schedule your massage!


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Acupuncture now available at Baltuska Chiropractic!

AcupunctureAcupuncture now available at Baltuska Chiropractic! 

Call 913-283-9803 or schedule yourself online at this link: Schedule Now!

Acupuncture is a natural healing practice developed from Traditional Chinese Medicine that has been used for more than 2000 years.

It works on the premise that channels of energy run in regular patterns through the body and over its surface. These energy channels, called meridians, are like rivers flowing through the body to irrigate and nourish the tissues. An obstruction in the movement of these energy rivers is like a dam that backs up in others.

The meridians can be influenced by needling the acupuncture points. The acupuncture needles clear the obstructions at the dams, and reestablish the regular flow through the meridians. Acupuncture treatments can therefore help the body’s internal organs to correct imbalances in their digestion, absorption, and energy production activities, and in the circulation of their energy through the meridians.

The modern scientific explanation is that needling the acupuncture points stimulates the nervous system to release chemicals in the muscles, spinal cord, and brain. These chemicals will either change the experience of pain, or they will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

The improved energy and biochemical balance produced by acupuncture results in stimulating the body’s natural healing abilities, and in promoting physical and emotional well-being.

The experience of receiving acupuncture is very gentle and relaxing. The idea of needles in the skin makes many people uneasy, but once they try it out, realize that the needles stay well within the superficial layers of the outer skin layer. Patients then relax seated or laying down in a private room for about 20 minutes until the needles are then removed.

I invite you to experience acupuncture for just $30 at Baltuska Chiropractic.

Call 913-283-9803 or schedule yourself online at this link: Schedule Now!


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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