The 3- easiest ways to increase your energy... it's simple, and it's FREE!

The 3- EASIEST ways to increase your energy... it's simple, and it's FREE! 

By Lewis Meltz

You’ve gotten to the point where you grab for a caffeine jolt first thing in the morning right?  What most people do is reach for a cup of coffee, an early morning tea, a Red Bull or a shot of 5- Hour Energy as soon as they get up, or on the way to work.  Be honest with yourself, it’s just a habit, and with some simple conditioning you can change your dependence without ever giving it up.  Imagine… no more brain fog when you get up.  You’ll wake up more alert, refreshed, completely rested and ready to get going.  Sound good?  First, be sure to like this fan page then find out more by clicking here:

In the U.S., energy drink sales have grown by more than 5000% since 1999.  In fact, according to Packaged Facts, U.S. Market Trends for Energy Drinks and Shots in 2012 was worth more than $12.5 billion… and that doesn’t even account for coffee consumption.  That segment of the caffeine market namely, coffee and ready-to-drink coffee in the U.S is expected to top $48 billion in 2014, and for tea, that’s yet another $25 billion in revenue. 

Ever wonder why it’s such a huge market?  There’s a little bit of business and a little bit of science behind it.  But here’s a surefire way to get the most out of your daily caffeine indulgence…  All you’ll want to do is 

#1:  Don't use the snooze button on the alarm clock. When you wake up, get up. 
#2: Wait a few hours before grabbing your first cup in the morning.  And,
#3: Avoid using sunglasses early in the morning.   

You might be thinking it’s not that simple...  but it really is.  Instead drink 16 oz of warm water with a tablespoon of raw unpasteurized apple cider vinegar and the juice from a half lemon.  I admit, it takes awhile to get used to it.

Reaching for a quick cup of coffee or an energy drink first thing out of bed in the morning actually perpetuates your grogginess feeling day-in-and-day-out.  It short-circuits the natural hormones that help you wake-up from a sound sleep; and in doing so, it also hinders the way you’re able to cope with stress throughout the rest of the day.  No wonder you feel pressured, an uneasy feeling all-of-the-time… and you don’t know why.  You try getting more rest by going to bed earlier, and that doesn’t work.  You try taking a mid day snooze, and that doesn’t work either.  You try taking some time off by getting away for a long weekend with no help… you’ve even improved your diet, dropped a few pounds, and bumped up your exercise like a friend suggested… but that doesn’t help either. 

The sad truth is, the beverage manufacturers want sales and that's exactly what they're getting by you not knowing. The science behind it though is something called the cortisol awakening response, also known as CAR.  In humans, cortisol is released by the adrenal glands that sit on top of each kidney.  It's a natural steroid hormone, and follows a rhythmic cycle a couple times each day with the greatest increase right after you wake up from a sound sleep further stimulated by the amount of sunlight your eyes are exposed to in the morning.  There are other brain chemicals that regulate CAR, which are influenced by gender, health status, health behavior and stress perception. It's not clear why cortisol rises right after waking but neural regulation has a lot to do with it. 

One structure in the brain, the suprachiasmatic nucleus abbreviated SCN, is a small area located in the hypothalamus, situated directly above the optic nerve. It’s responsible for controlling circadian rhythms. The neuronal and hormonal activities it generates regulate many different body functions in a 24-hour cycle.  As for the SCN, it controls your sleep-wake cycle, feeding and energy consumption, sugar balance, and along with a few other things it controls many of your hormones.  With respect to your alertness, the SCN’s control of cortisol, known as the "stress" hormone, is extremely important. 

In a recent Forbes article titled, “Why The Best Time To Drink Coffee Is Not First Thing In The Morning,” it states the effects of caffeine consumption at times of peak cortisol levels actually diminishes the effectiveness of the additional stimulation.  Worse still, “By consuming caffeine when it is not needed, your body will build a faster tolerance to it, and the buzz you get will be greatly diminished."

The optimal timing of your caffeine intake should be when your cortisol levels are lowest during the day.  So in order to gain the most enjoyment of caffeine with the least negative effects on cortisol… you’ll want to avoid the two hours after waking-up, at lunch time, and anytime after 5pm. In other words, cortisol levels in most people are highest between 8-9 am, 12-1 pm and 5:30-6:30 pm.  Timing your “caffeine fix” between 9:30-11:30 and 1:30 and 5:00 takes complete advantage of the dips in your cortisol levels when you need a boost the most.  The problem is, you’re drinking caffeine at a time when you’re already approaching your maximal level of alertness naturally. One of the key principles of pharmacology is to use a drug when it is needed, and not the other way around.

Sunlight is the strongest external cue invoking alertness, especially in the morning. So, if it’s safe to do so, commuting into work without sunglasses on is best. This would allow for stronger signals to be sent between the eyes and the brain to stimulate the SCN, and increase your morning cortisol production at an even faster rate.  If you fear being blinded by the sun in the morning keep them on. But, on days when it’s overcast or partially cloudy… take them off especially if you didn’t get a lot of sleep the night before.  Driving without them will help you feel more alert rather than blocking what little sunlight is available.  That way you can take the most advantage of your situation.   

Bless and be blessed ALWAYS, 

 

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Lewis Meltz

9- Great Back Pain Tips

Check Out These 9- Great Back Pain Tips 

Back pain is something that can be a truly debilitating affliction for many. The key to conquering the inconvenience and agony of this condition is to learn as much as possible about its causes and treatments. Put the tips and information in this article to work, and you will stand a good chance of greatly increasing your quality of life.

When moving an object, try to push it rather than pulling. If you need to move a large item, stand close to it while tightening your stomach muscles, and push with both arms. By pushing the item, you are using your stomach muscles, as opposed to pulling, which puts intense strain on your back, possibly causing you to injure yourself.

Back pain sufferers sometimes have a lot of trouble getting around, but you should still try to perform activities like swimming in order to relieve the pain. Swimming is really a full-body workout, and it definitely helps to stretch and loosen the muscles in the back. Plus the water is soothing for your back.

Make sure you drink enough water. The human body is primarily water, including our muscles and the discs in our spines. Getting enough water helps increase the size of the intervertebral discs, which will keep your spine flexible and reduce your back pain. You really can't drink too much water.

One of the absolute best ways to strengthen your back is to keep it flexible. Yoga, Pilates or Tai Chi are some methods that will help you. Two to four times a week, alternated with strength training will put you in tip top shape. Give it some time and soon you will hopefully forget the pain that had you lying on the couch.

To avoid further injury to a healing back, avoid activities, which will add additional strain to the back. Shoveling snow or lifting heavy bags or boxes, for example, are everyday activities you should not engage in until your back is healed. If not, you may end up re-injuring the area before it has even had a chance to heal itself.

Think leaning backward 45- degrees instead of an upright 90 degree angle while sitting. Many people think the proper angle for sitting is 90 degrees, but researchers have found that the most optimum angle for sitting is actually leaning back a little as much as 45 degrees.  Sitting slightly reclined puts much less strain on your back, which in affect will lower your back pain.

Use your legs whenever you lift anything. You have to have a strong base with your legs and your body needs to be even. Hold the object you are lifting up close to you as you lift from your legs. This will help prevent any back injury that might occur.

Back Pain Relief

Start exercising. By exercising, you strengthen muscles in your upper and lower back, which allow them to handle the stress you put on those muscles. Learning to stretch those muscles will alleviate pain as well. Find an exercise program that matches your abilities, and you should notice back pain relief.

Back Pain

If you are having back pain while you working on the computer try this, make sure arms are comfortable. Raising your arms or extending them on a keyboard that is placed too high can cause back strain. Adjust your keyboard to a comfortable level to reduce the strain on your upper back.

Back pain sufferers know all too well the difficulty and misery their condition causes in their everyday lives. However, by acquiring the right knowledge about how to approach the problem, it is possible to achieve relief. Take the advice in this article to heart, and you will have the power to drastically reduce the impact back pain has on your life.

Bless and Be Blessed ALWAYS...

Lewis Meltz

Wellness-Performance-Family Care

Wellness-Performance-Family Care 

If you're trying to figure out how to keep up, or just reaching out for a little help... and maybe you just want to look great, feel better and get moving again, then look no further.

We specialize in short-term chiropractic care for neck and back pain.  Because everyone knows, wellness improves health.  If you don't take care of your body... how will YOU take care of YOU?  

We're known for our excellence in hands-on care for musculoskeletal pain at any age... so come experience the difference.  We offer skillful chiropractic care offering effective treatment for more than just back pain.  We see people with neck pain, headaches, and sports injuries of all kinds.  Always natural and evidence based.  Offering you and your family alternative solutions to drugs or unnecessary surgery.  

Please know, optimal spinal hygiene and YOUR over all health is our focus, and our ultimate goal for you.  No matter what it is you want a THERAPEUTIC LIFESTYLE means discovering the good habits in order to improve your health.  Choosing and making conscious choices each day with new skills enhances your well being in every way. 

So here's what we do, by boosting your performance we increase your well being, and in turn improving your family's health all with expert chiropractic care.  This is why our services are so valued... 

1. You can start feeling good again
2. Look better and have more energy
3. Enjoy rapid chiropractic relief

And as for our results?  Well after 30 years they speak for themselves.



It's simple, renewed vigor can be yours by receiving regular chiropractic check-ups and making easy lifestyle changes. 

So if you're looking for individual attention, sound nutritional guidance, masterful manual adjustments, expert chiropractic advise, or you just want an unbiased second opinion for better strength, more muscular power, improved coordination, greater flexibility and enhanced balance you're in the right place.  So you can enjoy vitality for life and wake up feeling good again.

Let me ask, are you in a pickle with pain?   Slowed by stiffness?  Annoyed with joint achiness? Tormented by numbness? Bothered  by tingling?  Or maybe you have mood swings, muscle spasms, chronic headaches, shoulder pain, or a lack of energy.

And then you might ask, "How do I know when I need chiropractic care?"  And the next logical question if you've never seen a chiropractor, "Who can I trust?"  I can assure you, our nose doesn't grow just to create more visits at your expense.

Where respect is earned, honesty is appreciated, trust is gained... and loyalty is returned. 

We appreciate your referral of friends and family members, and also your confidence and trust.

Bless and be Blessed ALWAYS,

 

Lewis Meltz

How Do I Know Whether to Use Ice or Heat For Injury?

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How Do I Know Whether to Use Ice or Heat For Injury?

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Although altering the temperature of an injury or painful area can be quite beneficial to the healing process, knowing when to apply ice or heat can be confusing. It is necessary to understand the effect each has on the body,

The application of heat increases the circulation of blood and decreases tension in muscles and ligaments.  Heat applications are advantageous for the relief of chronic muscle or ligament tension.

Ice or cold packs applied to the body decrease the flow of blood, decrease swelling from acute or recent strain or injury, decrease pain nerve impulse transmission, and increase muscle and ligament tension. Application of ice is desirable during periods of acute injury in which strain and sprain have occurred.

It is generally best to apply heat to areas of chronic tension in the absence of recent swelling. It becomes confusing when muscle and ligament tension occurs in the same area as joint swelling. In these instances, it is best to apply heat to the area of muscle tension and ice to the area of swelling. Heat is generally more beneficial for muscle spasm than ice. When unusual or strenuous physical activity is followed with back, neck, shoulder, or other joint pain, ice is preferred.

Be sure to contact Chiropractic Orthopedic Group at 916-933-2707 if you are unsure about applying ice or heat, and for instruction on proper application. Dr. Meltz can advise you on what is best for you, and can also determine if you would benefit from chiropractic treatment.

Bless and Be Blessed ALWAYS,

Lewis Meltz

How Hollywood Got Weight Loss All Wrong

How Hollywood Got Weight Loss All  Wrong 

Your path to successful weight loss may become clouded. It may have started out easily, but over time, you may have lost interest or feel you failed at one point or another. It's important to learn how others who have succeeded before you have done it. What are they doing to stay on top of things?

Setting goals is a good place to start on your journey to losing weight. In your dreams, what do you envision as the results of your weight loss? Do you want to drop a size or two? Is there a certain number you would like to see when you step onto a scale? Or, is the reason you want to lose weight simply to have a healthier body?

Stay on top of all of your progress. To keep yourself less stressed about weight loss, weigh yourself only once per week. Doing so too often will make you anxious. Write down everything you eat and the number of calories each food item or drink contains. Make sure you write down little stuff, like drinks and snacks, too. Simply writing down what you eat and drink can prevent you from making poor choices.

You can make bad eating choices if you are hungry. Keep yourself from succumbing to this trap. Plan out what you want to eat a day or two in advance. When you leave for the day, have food with you. Start packing your lunches. Not only will this help you drop the pounds, but it will also help you save cash.

A healthy weight loss plan requires both modest exercise and a nutritional diet. If you find ways to incorporate fun into your exercise and diet routines, you will find that your weight loss will be steadier. If you are not motivated, get a work out buddy. Turn it into a family event by taking a bike ride or a stroll in the park. You'll be working out without even trying!

It's very simple: if there is no junk food in your house, you won't eat junk food while at home. Unhealthy eating habits are usually due to your environment. By keeping things such as fruits, veggies and granola bars stocked in your house, you will be more likely to choose these more healthy treats. You will definitely reduce the amount of junk food you eat by making it less accessible.

Ask your friends to give you support. Having the support of friends and loved ones can really help to motivate you. You should always have someone on your team that will cheer you on every step of the way. Be sure to have a good circle of supportive friends to call on when you are down and discouraged. Your support system can be a huge help all the way through your weight loss journey.

Hope this helps,

Bless, and be blessed ALWAYS

Lewis Meltz

How to Avoid Becoming an "Exercise Dropout?”

--> How to Avoid Becoming an

"Exercise Dropout?”

--> In spite of good intentions, it is common to begin exercising regularly and then either gradually or abruptly stopping… and then ending up in the same physical condition as before exercising. It is a frustration experienced by nearly everyone that would like to begin an exercise program.


--> There are a few key factors, however, that Dr. Meltz recommends may help people continue stretching and exercising throughout life. Among these factors is a clear understanding of the benefits of regular exercise.  Short-term benefits may include overcoming an injury; long-term benefits may include remaining active and pain-free in the years to come.


--> Another key point is to stop believing you are being forced to do something unpleasant.  Begin with an exercise that you enjoy and set attainable goals.  Every time you exercise or stretch as planned, you are one step closer to creating your exercise habit. Interestingly enough, time can be your ally.  We are creatures of habit. You can choose to have healthy habits.


--> In addition to enjoying your exercise program, the content, length, and frequency must be customized to your condition and the desired outcome. We can help you understand the full benefits, customize your approach, and give ongoing support to enable you to move into a healthier lifestyle.

Many people consider visiting a chiropractor only after suffering years of unnecessary pain. However, we know that focusing on prevention is key to long-term well-being, and that includes regular exercise, and that means finally adopting a proactive approach to health. For example, neck pain, is common among all ages of the population, especially the elderly, and chiropractic care is helpful, (Spine Journal 2013;10:35) and has considerable implications on health and quality of life. You may experience an increase of neck or back pain soon after you begin exercising regularly. Just as you schedule regular dental cleanings to prevent tooth and gum decay, it’s essential to arrange consistent chiropractic checkups to stave off spinal decay and related ailments all while exercising. 

Bless and Be Blessed Always,

Lewis Meltz

How Can Chiropractic Care Help My Headache?

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How Can Chiropractic Care Help My Headache? 

There are over 200 causes of headache. In today’s culture reaching for a drug, is often considered the first line of defense against headache pain.  The problem?  Many of these drugs have a proven history of ineffectiveness and other undesirable side effects.  All natural alternatives however, like the expert chiropractic care and treatment we provide offers safe and effective ways to end your headache pain and the many reasons for it. 

Migraine and tension-type headaches are often present in people who report chronic neck pain, according to researchers in Australia, (Cephalalgia Cephalgia 2007;27:793-802). 

When neck muscles get tight, stiffen-up and contract, then a chain of events occur sparked by poor posture or stress, and the result is a tug-of-war between muscles and spinal bones.  This situation plays out leading to the development of spinal restrictions.

Fortunately, many of these causes can be relieved with chiropractic care.  To begin care, we will review your history and conduct a thorough examination to determine the possible causes of the headache and how chiropractic care can help you. Sometimes spinal x-rays or additional laboratory tests are necessary to complete this evaluation. Because the treatments vary with the types of headache, we’ll also determine which treatment is best in your case and will discuss it with you. Often, low risk, natural methods are the best way to treat common headaches. Chiropractic adjustments, soft tissue manipulation, and ultrasound are common simple methods we use use to relieve the source of headache pain.

Remember: a headache is an alarm signaling a problem in your body.  Rather than masking the symptom with medication, we will treat your pain by exposing its underlying causes, and encourage you to replace the bad habits that may be contributing to your headache with positive health behaviors to ward off future problems. It is essential that you play an active role in your recovery by communicating honestly, participating fully, and cooperating totally in your treatment plan. In this way, you will get the best results from our skill and expertise.

Bless and Be Blessed Always,

Lewis Meltz