Muscle knots, the mystery explained!

Have you ever found yourself begging a loved one for just five minutes of massage on a painful knot?

trigger point

The kind that only seems to feel better when someone is rubbing it?

 

That's called a trigger point, and I thought I'd take a few minutes to explain what it is and why you get them.  

trigger points

The problem is essentially lactic acid. The same kind that makes your legs sore after a big hike, or a new workout. 

Here one version of the story:

  • You sleep badly and wake up with a kink in your neck.
  • The brain senses that something is "off" near the spine, and kicks in a protective, guarding tightness of the muscles around that area- its job is to protect the spine at all costs.
  • The neck muscle is "on" for hours, becomes tight and sore, and is producing lactic acid just like any other muscle that is in a state of contraction (think: thighs after a big hike). The problem is this one has no rest, no time to recover. It's on full time.
  • The lactic acid builds up so much that the muscle is now in pain from the lactic acid more than the original kink in your neck! It's become its own problem. The body is trying to flush the acid away, but the muscle has become so tight that the capillaries are now constricted and blow flow is reduced. 
  • Now the muscle is also suffering from "ischemia" from the tightened capillaries, which is the lack of fresh oxygen to the muscle, and this makes it even more painful. The brain continues to react by tightening more because this is its solution when it feels pain.. Protect! Silly brain! 
  • Your mouth says to anyone that will listen, "Please press on that knot!" because instinctively you know it will help and it will! It helps because the pressure manually forces some of the lactic acid out of the knot, and it also creates increased blood flow- bringing new oxygen. You feel better, for a little bit. 
  • The brain then interrupts this wonderful relief, and says, "Hey muscle, get back to work protecting that original, still vulnerable kink at C5, or wherever your body has gone out of alignment from sleeping badly, or too much time on the computer, or a million things we do every day.  And you're back to square one.  Booooo.

 
Now... here's how it hopefully goes next. 

  • Your hand picks up your phone and makes an appointment for an adjustment! 
  • The chiro feels your neck and says sweetly and sympathetically, '"Oh no! This must be very painful." because she can feel the knot, and the subluxated vertebrae and knows exactly how bad this feels and knows exactly what to do.
  • She puts heat on it to increase circulation, calls in the world's best massage therapist to manually work out the lactic acid and relieve the knot, then the most important part- adjusts the offending "kink" out of your neck and-- voila! problem solved. 

Well, at least that's how we do it at my office. :) Have a knot? Come in and let us fix it. We know exactly what to do. 

Know someone with a knot? Send them this blog entry, and have them mention it for 50% off their first visit. 

Happy to take good care of you, as always,

Dr. Rina

Meditation Series, Session 1.

Please join me and my good friend and stress mentor Dr. Darren Starwynn, this Thursday 3/23/17 at 6:30pm at my office for a great workshop. 

Light snacks and beverages provided. 

Come have fun, and be good to yourself. 

Info at www.drdarrenstarwynn.com

 

 

 

 

What do you REALLY want..

What do you WANT?

Let me ask you this again, because it turns out this question is one of the most important questions you can ever ask yourself. 

What do you REALLY WANT?

I turned 45 this August, and I know for you retired readers you may be thinking- "SO YOUNG!" And i do feel young!

But for some reason 45 felt powerful to me, and I sat down for a spell the few months before- and truly asked myself, "Self, what do you REALLY want?"

Have you ever done this, consciously?

Really closed your eyes, and imagined what genuinely make you tick and where your highest joys come from?

Well I did- and in some ways it was like the quintessential chrysalis.

Many things in my life shifted at once, and I have to say some really surprised me!

These shifts happened in two or three big areas of my life, but here's one example that's relevant to you. 

My health. 

I've mentioned my health challenges on this blog before, Celiac disease- etc.  And it was time to take charge!

I was tired of tummy problems, accidentally getting "glutened" and suffering from it for days. 

Feeling unhealthy inside my own body, even though my life's work is to give health to others.

Must be 100 times, I thought wouldn't it be nice not to have tummy aches.To run as fast, or hold a plank as long as I could back then? To have my body on my side, not in a war.

And once I decided I actually WANTED that, and deserved that, life shifted around me and it happened in a very short amount of time. 

It wasn't about a "diet", I was already eating pretty well though I did finally get quite serious about paleo. 

(HOW TO FOR BEGINNERS:  http://paleoleap.com/paleo-101/ )

It wasn't about joining a new gym- but life shifted, and opened up time for me to MAKE it to the gym- and it became effortless. 

(for me: http://thedaileymethod.com, and http://getinshapeforwomen.com)

And guess what? I currently fit into those clothes from before Grant was born, and I only started this summer. Some are too big.

And haven't had a tummy ache in over a month.

And you should see my rockstar yoga-plank right now--

I'll probably be able to levitate by christmas!

Other things shifted too, big things. Scary things too.

And so I want to challenge you to ask yourself-  What do you really want? 

And don't forget to ask yourself,

What do you really NOT want... And then get clear about it.

What is so important to you that you don't already have, that will make your life a life well lived at the end.

Think big. 

You don't have to know HOW you're going to get it, you just have to know what you want.

Hey, you never know what will happen, but I do believe in miracles. 

And I believe in you,

Dr. Rina




How much water should we REALLY drink per day?

I don't know about you, but I'm always thinking I should drink more water. 

But how much is the right amount?

And how can I remember to drink it?

 

Here's a little weight based formula for you to figure out how much you need:

Take your current weight and divide by two. That number is the minimum number of ounces of water you should drink per day. 

So if you weight 150, you should drink 75 ounces of water a day. 

Now-- how can you remember to drink water all day when you can hardly remember what time to pick up the kids?

Here's a cool smart phone app to help you: 

https://itunes.apple.com/us/app/waterlogged-drink-more-water/id352199775?mt=8

And finally, why are you drinking more water again?

Here are your top 5 reasons:

  1. Helps digestion, and cures constipation. That's a good thing.
  2. Is that hunger? No wait, I'm just thirsty! Save calories, lose weight!
  3. Gee your skin looks fabulous, did you have Botox? No, I'm just drinking more water!  Save money!
  4. Detox. The best way to eliminate waste is to urinate (the kidneys filter it). More pee = live longer.
  5. Reduce chronic pain. Dehydration hurts, water tastes good.

In your best health, always-

Dr. Rina


A fit man drinks 10 cokes a day for 30 days- see what happens to him!

Wow- You have to hear about this guy! It was on the internet today, perhaps you saw it. 

How much sugar do you eat? Your kids?

I've been winning a small personal battle against wheat and dairy for 6 months now, and I feel so much better. 

But Sugar? I haven't had TIME to battle sugar. Might be time to re-think that.

Check this out:

coke.jpg

A fit, 150 year old, 168lb Paleo* diet man who never eats sugar decided to experiment and drank 10 cans of coke a day (only 1400 increased calories) for 30 days to show that it's SUGAR not FAT or caloriesthat is making america obese. 

(*Paleo means moderate fat, high protein, low carbs/no processed sugar.)

You'll never believe what happens to him. 

He changes NOTHING else, just adds 10 cans of coke per day. 

The first week, he gains 8 POUNDS.

He gains 13 pounds in the first two weeks, and 7% body fat. 

By day 30, he's gained a total of 23 pounds. 

His blood pressure went from a healthy 129/77 to 145/96. 

And interestingly, he was having intense cravings for coke by the end, as well as other sugary things.

He lost his appetite for good foods as well. 

Here's his story:


I think this is what is happening to our kids. To AMERICA. 

He says that during those 30 days, he was eating the same amount of sugar that the USDA says the "average American" eats daily. 

That's frightening. 

Watch his video (below), read the article. It may have a lasting impact on you. 

The take away message for you or me, perhaps? 

IF you have 15 pounds you wish you didn't have, you can probably thank sugar. Or If your kids or someone you love is overweight, perhaps it's sugar.

This man ate all the fat and meat that he wanted, and was very healthy until he added sugar. 

Dammit. I like a little sugar! But is it worth it?

Here's to our best selves,

Dr. Rina 




Are you missing out on FREE massages?

Are you Missing out on FREE MASSAGES?

You may just be. 

Many people don't realize that their health insurance, (or spouse's health insurance) covers massage, at 100% when you receive it at a chiropractic office.

Massage reduces stress, alleviates pain, treats injuries, and helps the immune system.  

It's good for you, and insurance companies are wising up to this. 

This is GREAT NEWS!

Massage Hands

If you're curious about YOUR health insurance, just email and ask! 

If we don't already have your insurance card, just snap a phone picture of it, front and back, and include it in an email to us.  Karmin will find out for you. 

In the event that your insurance company hasn't caught the wellness wave, 

That's ok. 

Just mention this email and you can receive $20 off your next massage here with us. 

Be good to yourself, 

Dr. Rina


Is That Bagel Making You Grouchy?

Yum, bagels. I miss them so much.

Everything bagel with cream cheese, onion and tomato. Open face. 

That's my happy place!

Or it used to be...

A very strange thing happened to me this year-  I was diagnosed with Celiac Disease. 

For those of you who've never heard of it, it's a severe reaction to anything with gluten/wheat in it.  (Ask me if you want more info...) 

I was mortified! Not only did I cry over having eaten my last croissant, but in all honesty, I just didn't want to be someone with special dietary needs. You KNOW what I mean.. that annoying customer in front of you? 

Well, now that's me. Sigh. Sorry.

BUT! The most amazing thing came out of this new lifestyle, and it turns out it's for REAL. (The research is everywhere.)

I can't believe how much better my MIND feels. 

Like not just more clear, (which is nice)  but so much more even, and optimistic, and stable. 

Do you ever feel just in a funk? 

Or that your mind races- or you're jumpy or anxious?  Sometimes overly reactive-  How 'bout that irritable thing you can randomly feel at your spouse, or kids for almost no reason?

I thought these things were normal. Since eliminating ALL wheat, (4 months now) I see now that maybe they weren't. I wanted to share this with you, incase you've been looking for a way to feel better. 

Since getting totally off gluten, my tummy is never bloated feeling, my mind is clear, my skin looks great, I don't have mood swings and ready for this one- I sleep like a baby! 

I think everyone (YOU!) should try this, just to see how you feel. 

If you're curious, and game--   I challenge you to one month NO GLUTEN. June 1 is right around the corner, and I will totally help you. 

THE BASICS

  1. Gluten is the protein found in wheat, so No Wheat. (Harder than you think, it's hidden everywhere. The 2nd ingredient in licorice is wheat.)

  2. No Barley, no Spelt. No Malt. (No normal beer. Boo.)

  3. No soy sauce/teriyaki sauce- they're wheat based. No asian restaurants for a while, they put soy in everything. Meat is often marinated in it too

  4. Read all labels, no "modified food starch", along with other some other things. Best bet? Food with no labels!

  5. Rice is fine, quinoa- fine! Lentils, and beans, great. Potatoes, sure. Just NO WHEAT. *Only gluten free oats.

You don't have to have Celiac to react badly to gluten/wheat. 

And the only way to know how you'll feel is to try it. What do you have to lose? 

You won't miss those few pounds that will come off easily, and maybe you'll be surprised at the rest.  

Let me know how you're feeling. 

And if you're feeling REALLY motivated to change your world,  cut dairy at the same time. 

GASP! C'mon. You're worth it.

Always looking out for you, 

Dr. Rina


 Get inspired here: The gluten free girl on how to for newbies.



Do You Need a Mental Health Day?

Do you ever feel like you just can't catch your breath. 

That facing the upcoming day is almost overwhelming?

When I was a little girl, my mom invented this thing she called the "mental health day". 

Once or twice a year, my sister and I could cash one in and stay home from school, or a soccer game or whatever. 

We didn't have to fake being sick, or have any reason more than, "I need one of my mental health days mom". 

As adults, we feel guilty doing this for ourselves, but I promise you it's worth it! 

You're worth it. 

I'm willing to bet that you show up for everyone in your life when they need you. 

I'd like to ask you, do you show up for yourself?

I recommend trying this for yourself, and maybe even for YOUR kids. (And even for your employees if you have them, they will love you for it.)

It's a no strings attached free day to do whatever you need. 

Sleep? A drive to the ocean? Some fun shopping or maybe just staying home and tinkering.

This is a form of self love that is so healing. It relieves stress, and somehow shows part of ourselves that we have our own backs. 

I've got your back too, 

Dr. Rina

"I ask you, do you show up for yourself?"

Breakfast for a WEEK! Try this.

Here's a fun, easy, healthy idea I found on Bon Appetit online... I can't wait to try this!

(here's a link to the actual article.)

 

Most Definitely Worth It: 

Making a Pot of Oatmeal to Last You All Week

 

Wanna get organized? 

Wanna do something good for yourself? 

Want this to be the best week ever? 

Okay, then. Go do this right now. 

Put 2 cups of steel-cut oats in a medium pot. Add 8 cups water and a couple pinches of salt. Bring to a boil, stir it around a couple times, then remove from heat and cover.

Now, go to bed, relax with a book, watch The Theory of Everything

Do whatever it is you're gonna do this afternoon and evening. 

The oatmeal will wait.

 Tomorrow morning, pack up the oatmeal and stick it in the fridge. If you want to be really organized, you can divide your oatmeal into individual portions for the rest of the week. 
 Good for you! 

But sometimes I just stick the whole pot in the fridge. That's okay too because you just made yourself a delicious whole grain breakfast you can adapt all week long.

In the AMs, add a splash of water to the oatmeal and reheat on the stove or in the microwave. You're welcome.


 

SOME IDEAS TO KEEP IT EXCITING

Bananas, Walnuts and Honey

This was my breakfast probably 80% of days during culinary school. Try this: Go ahead and dump the bananas in the oatmeal while you reheat. They take on a sticky sweetness that can not be beat.

Savory-Style

Cheddar, fried egg, scallions. Start here, and when you get more brave add sautéed mushrooms, bacon, etc.

Mixed Nuts and Maple


Toasted or not, some chopped nuts and a drizzle of maple is a texture lover's dream come true. Or, go the cacao nibs and figs route.

Greek Yogurt and Jam

Dollop of the good stuff, swirl of raspberry (or whatever you prefer, but the red is really pretty).

Almond Butter and Jelly

You are a grown up now. Try the almond butter (but nobody's gonna be mad if you swirl in some Skippy Crunchy).

Brown Sugar and Blueberries

It just works.

Have the best week ever!

Dr. Rina


Pillow Talk

Gotcha again, didn't I.

Are you at war with your pillow?

It's so hard to know which pillow is the right one for you.

I sleep on a virtual rock. 

It's one of those old style tempurpedic's that they don't make anymore. It's got to be 6 years old, and I love it so much.

It may be the first thing I'd save from my house in a fire. 

Oh, and the kids of course.

Do you love your pillow??

If your pillow is uncomfortable, it's probably not the right one for you. 

 And if it IS- that's a very good sign.

If you wake up with tingling hands, that's another classic sign that it's probably not the right pillow for you.

Might time to pillow shop..

 

Here're a few important tips regarding what to look for in the PERFECT PILLOW:

  • First look at this: When you lie down in your favorite sleep position, you want the pillow to fill the gap between your head and shoulders. 

 

 

  • Next: Look at your posture. If you're lying on your back, your ear should be in line with your shoulder. Not in front of it or behind. A too high pillow is about the worst thing you can have for neck health.

1880b651-56b6-4b6a-943e-c9799e452041.jpg

 

 

  • If you're on your side, your head should be in line with your spine, not dipped down or propped up too much. 

  

 

  • Stomach sleepers? Tsk tsk, not good for your neck. Though I know we all do it from time to time. Just make sure that pillow is very flat. This lady must have a very sore neck!


   

  • The material you choose is up to you. Like I said, I like the firmest pillow. Soft down pillows are also great for filling in that space between your head and shoulders. 

  • And regarding shape? Orthopedic shape is fine, but not necessary. Sometimes they lead your head to dip below the neck support, and that's not good. And make sure the "hump" part of the pillow isn't pushing your neck up too high as well. These can be tricky.

 

I wish I could recommend the perfect brand and style that works for everyone.

The tempurpedic is different than it used to be, it's just so hard and never softens up so I don't carry them anymore. 

So sad!

I do think the imitation memory foam ones at Costco, Macys, or Bed Bath and Beyond are a good gamble. 

They tend to be softer than the tempurpedics, but still firm. A good down pillow also is a solid investment. 

Look for one with plenty of loft, as they do pack down. 

Here's one area you get your money's worth. 

Good luck! 

And feel free to email me a picture, or to bring your pillow to your next appointment, we can look at it together.

Sleep tight,

Dr. Rina

A Lesson from MEN for WOMEN

Dear Rina, 

I thought that subject header might get your attention.. I'm not usually one to "publicly" comparemen and women, (seems like bad form) but I want to share a sentiment with you that I recently read.


It's from Dr. Habib Sadeghi and it really spoke to me.

It's about selflessness and neglect, and what it does to us. 

He commented on women in certain communities who all seem to get breast cancer... 

Hmmm, sound familiar? Marin. read on:


(Dr. Sadegh article excerpted below)


"AFTER SEEING THOUSANDS OF PATIENTS OVER MY CAREER, AND GOING THROUGH CANCER MYSELF, I CAN TELL YOU THAT UNRESOLVED EMOTIONAL PAIN AND UNEXPRESSED DESIRES ARE AT THE CORE OF WHAT I CALL "DIS-EASE"
OR A BODY-MIND THAT'S NOT AT EASE.

I'm not alone on this: Physicians from around the world have gathered anecdotal evidence that suggests that patients with similar past traumas or present life situations tend to develop the same illnesses. While formal research has yet to be conducted into this phenomenon, one of the most prevalent examples is breast cancer and "selfless" women. When I say selfless, I mean women who are constantly putting themselves last on the To Do list, or worse, not putting themselves on the list at all. They'll cancel their own plans to help a friend move, work an extra shift so someone else can take the day off, organize the church bake sale, run the PTA fundraiser, chauffeur the kids to basketball and ballet practice, and do about ten other things simply because no one else will. Individual acts of kindness are always appreciated, but obsessively helping to the point where you're neglecting your own needs is a prescription for illness. The theory holds that women who live only to serve and nourish the lives of others develop subconscious resentment because no nourishment is coming back to them-without replenishment they become emotionally depleted. Is it just a coincidence that these women often develop cancer in the most nourishing organ of the female body, the breast? I don't think so.

A LESSON FROM MEN

CREATING A TIME, PLACE OR ENVIRONMENT-THAT'S JUST FOR YOU IS AN ESSENTIAL WAY TO NOURISH YOUR SOUL, PROCESS EMOTIONS, AND EXPERIENCE SPIRITUAL GROWTH. HOW AND WHERE YOU DO IT ISN'T NEARLY AS IMPORTANT AS THAT YOU DO IT ONCE OR TWICE A WEEK.

It could be as simple as finding a chair you love in your home and making it the place you go to read a book, listen to music, meditate, or anything else that fills you back up. You could pick a spot under your favorite tree in the backyard or a room in the house that you love but rarely have time to enjoy. It doesn't matter where you go or what you do as long as it has emotional resonance for you, and you won't be disturbed for 10 to 20 minutes.

Many women know it well. Perhaps your boyfriend or husband has one in your home: It's the place in the house where a man sets up his territory. It's only for him and he goes there to spend time by himself doing things he loves that are nurturing for him-the practice putting green, the video game console, the basement with a big screen TV and NFL posters all over the walls, the woodshed in the backyard full of parts and mechanical gadgets he loves to tinker with. Because men are much better at being single-minded-I mean this as a compliment-it's easier for them to focus on one thing at a time and give it their full attention, especially when that object of attention is themselves.

On the other hand, women are much better at multi-tasking than men. Spend just a few minutes with a mother of young children on a Monday morning and you'll be astonished how many tasks she can perform and complete at the same time so quickly.

While this gift makes women incredibly efficient, it creates a challenge when the time comes to drop everything and focus on themselves. Of course, adding to the problem is the misconception that their primary purpose is to serve others. It's not.


IT'S TIME WOMEN TAKE A PAGE FROM THE GUYS' PLAYBOOK AND LEARN THAT THE RIGHT KIND OF SELFISHNESS IS NEVER A BAD THING.


SELFLESS SELFISHNESS

The primary purpose of women, and the rest of us, is to serve ourselves first. We've all heard the flight attendant explain that in the event of an emergency, you must secure your own oxygen mask before helping others. During a real emergency, you'd be able to help a lot more people while still breathing rather than having passed out from smoke inhalation first. The same could be said for daily life. When you spend time filling yourself up with the joy of things that matter to you, then you have more than enough love and joy to give to everyone else. Spending time doing things just for yourself will make you a better mother, wife, sister, daughter, friend, committee member, community organizer, and whatever other role you play in your life. Feeding the soul in this way is so important that I call it "spiritual nutrition" and actually prescribe it for my patients. I also refer to it as "selfless selfishness" because giving to yourself first is one of the greatest gifts you could ever give to those you love.

Remember to pick a time and place that is significant to you and that you can regularly commit to at least once a week. I've chosen Tuesday mornings at 9:00am. It was 17 years ago that I was wheeled into an operating room for cancer surgery on a Tuesday and just as the doors closed behind me, I noticed a wall clock showing it was 9:00am. Long ago, I chose to dissolve the connotation of fear from that experience by scheduling my healing womb at exactly the same time. My place is a special area of my backyard where I meditate. A lot of the time, I'll envision myself as a child looking up towards the sky and offer comfort to that little boy regarding any fears he might still be carrying today.

IT'S MY TIME TO DO SPECIAL THINGS THAT NOURISH THE CHILD INSIDE OF ME THAT UNFORTUNATELY SAW HIS NEEDS NEGLECTED SO LONG AGO.

Taking care of ourselves, especially in such an intimate way, isn't always easy. Do your best to resist false feelings of guilt and create an environment with activities that are especially pleasurable to you, things that put you back in touch with the parts of you that aren't mom, wife, etc. When we learn the art of self-love-even in the smallest, briefest moments-we incubate our souls in preparation for the birth of a greater, truer version of ourselves that we always knew we could be."

Dr. Habib Sadeghi


Sounds like an excellent plan, and not just for women. For all of us.

For me, this isn't necessarily sitting and meditating. I admire people who do this so easily, but in all honesty sitting quietly doing nothing for me is HARD WORK!

Maybe I'll evolve?

I love to read my book in my favorite spot in the house--where the sun comes through that window.

The kids are at school, the house is empty and I disconnect from everyone for at least an hour. 

(20 mins is never enough!)

It always feels like a guilty pleasure, I know I should be cleaning (?!) or something else,

but who knew--

maybe I was doing exactly what I was supposed to be doing. 

I'd love to hear where your place is..

On your side, always--

Dr. Rina

5 Great Ideas for a Fresh Start

Just today, two different people came in saying 

 "HELP..  I've let everything go- I need to get back on track! what can i do? "

If you're also feeling unmotivated, or out of ideas- take a look at these 5 great ideas to kick start your new year right. 

Remember, it only take a short time, 3-5 days of clean living to start feeling good again!

And as I'm always reminding you, if you keep doing the same things you've been doing, you're going to get the same results you've been getting. 

Time for a change!

5 GREAT IDEAS for the NEW YEAR, NEW YOU!


1. Bored with your exercise routine?

I do the same stuff all the time, usually The Dailey Method and hiking/skiing. Sometimes running. I was feeling kind of uninspired this new year- so I tried something NEW. 

My new favorite exercise is Pilates ProWorks on Miller in Mill Valley. It's sweaty pilates, and it's hard enough even for you strong guys. 

(They have the TRX (straps) workout too). 

Not sure I'd recommend it for beginners, you kind of have to be strong, but if you're up for a challenge, check it out. (First class is $20, and they offer a great start up package too). 

I almost think of it as a beauty treatment, it works so well on my posture i feel 15 years younger!

http://www.pilatesproworks.com

Here are two other really great ideas to spice up your work out routine: 

2.  www.skaarfitness.com Karmin (my office manager) is married to the most awesome fitness trainer/coach in the world, and I'm not being prejudiced. He's well known throughout Marin, just ask around. Stein Skaar trains at Mt. Tam Racquet Club, and has classes as well as group/private training.  (You don't have to be a member of Mt. Tam to train with him). He's great if you're a fitness buff, and also great if you're just getting started. 

Mention this email and receive $20 off your first session. Email him with any questions at skaarfitness@hotmail.com (He's the friendly guy on the right!)



3.  http://www.thedaileymethod.com/studios/corte-madera/overview/  

I have been a loyal Dailey Method patron for almost 10 years. it's the hardest and most thorough workout i've ever done, and we're lucky enough to have the flagship studio right here in Corte Madera. (They're international now.) 

I know Jill Dailey personally, and can say she's an amazing fitness professional and athlete. Again, not for the faint of heart (or muscles) but you will change your body dramatically in no time at all. Best core workout I've ever done, also. 

There's a groupon (i think) out there, and they also have a great Unlimited First Month plan. There's a New Year Special deal for existing clients too- 10 classes for $155.


   4. Food... glorious food. Did you overindulge this holiday?

I admit I did, and while it was fun, it feels GREAT to be back on track taking care of my body.

There are many ways to do this.. Simply cutting down portions, and eliminating sugar, white carbs, and alcohol works wonders on your mood, your sleep and your waistline.

In case you'd like something structured, here's a link to a 7 day detox cleanse, with recipes that looks really good. I haven't done this one, but I might!

http://goop.com/detox/


5. YOUR BODY!

Tinozzi Chiropractic, the best chiropractic studio EVER, is running a Jump Start Package! 

Hey wait- that's us!

Get your body feeling GREAT with this THREE PACK:

Three chiro visits within 10 days for $195

Three chiro's + one 60 min Massage for $280

Remember, do something different, and see what happens. 

It takes effort, but you're worth it. 

Here's to the new you,

Dr. Rina




Is it wrong to be thankful that thanksgiving is over?

I don't know about you all,  but Thanksgiving wore me out this year. I loved the delicious meal, and the company, but having east coast family in town and all that came with the buildup of entertaining.. I was just bushed for a whole week. 

I found myself feeling irritable, jumpy, unable to focus on important things. 

Places in my body actually started hurting for no reason! 

(I usually stay ahead of pain, for the most part.)

Did that happen to you, too?

Luckily, all the advice I'm always giving on BEING GOOD TO YOURSELF actually clicked in, and I noted my downward spiral. 

I immediately cleared my calendar of anything optional, cleaned up my diet (no sugar or starch, and almost no wine), picked up my exercise, and the best thing was taking myself for an evening 90 minute massage at a spa.

Wonder why that part made such a difference?

The massage, that is. 

Having someone take care of you, and bring you mint lemon water, with candles in the room.And say "this hour is for you-- if the room is too hot or too cold, or the music is too loud, or if I talk to much or .. (like 5 more things) finally broke through my shell, and I found myself relaxing. 

Someone was taking care of ME!  And they were doing an amazing job of it.

So I am writing this to say that I'm here for you, always. 

If there's stress left over from Thanksgiving, or the responsibilities of the impending holiday are weighing on you..  or life/work stress is just building up-

PLEASE, let us take care of YOU! 

I only hope that my staff and I are even half as effective at stress relieving as that sweet spa-therapist was to me. 

Remember, self nurturing fills us up so that we can better take care of others when we want/need to do so. 

It worked wonders on me.

It's not selfish to take care of yourself, it's actually good for everyone around you.

Don't forget to breathe,

Dr. Rina

Gweneth Paltrow tells us how to have longer and leaner bodies, for real!

Like her or hate her, Gwyneth sent out a great article in this week's GOOP newsletter about the connective tissue in your bodycalled Fascia.

It's about how we can literally change the way we LOOK, by utilizing specialized massage and body work like chiropractic. It makes sense, and is well explained.

Here's a link to the whole article, and an excerpt is below. 

So what exactly is fascia?

"Fascia is a thin layer of connective tissue that encases your body under your skin like a wetsuit and actually wraps itself around every muscle, joint, and organ. If you've ever cut into a piece of raw chicken or steak and seen that thin, white, filmy layer, then you've seen fascia.

While fascia is incredibly malleable and thin, it's also largely responsible for the shape of our bodies. How is this? Well, fascia can store toxins (my orthopedic surgeon friends tell me that when they cut through thickened fascia during surgery, it actually spurts pus-nasty, right?). Most importantly, it can thicken and harden when it is not used correctly: When you have a stiff shoulder, for example, often it is not damage to the muscle that it causing it, but a hardening or thickening of the fascia around the shoulder muscles and joint.

The amazing thing is that fascia is only now being medically recognized for its importance in maintaining a healthy, fit, toned, calm, and aligned body. In fact, it wasn't until 2007 that the first international Fascia Research Congress was held at Harvard Medical School, bringing a new awareness to the importance of the fascial webbing system.

These days, "myofascial release" has become a bit of a buzzword in the fitness and wellness communities: Medical science is finally catching on that fascia is a major player in every movement you make and every trauma you've experienced, making it largely responsible for 'shaping' the body."

---structural integrative specialist Lauren Roxburgh

Hey, HAPPY THANKSGIVING...  In case I haven't told you lately, I'm very thankful for you!

With Sincere Gratitude for YOU,  

Dr. Rina


What if: no email, text, web. Every weekend...

Check this out:

I have a patient, who will remain un-named, who recently told me she completely unplugs every weekend from all electronics..  email, text, web.

Everything. 

No exceptions.

Starting Friday evenings.

The idea of that wowwed me. Challenged me.Intimidated me. It really made me think.

She's as busy as I am. A mom. A successful professional who uses email 

ALL WEEK LONG.

And she manages to do this. 

She does it for her body mostly, but I can only imagine how it affects her mind- as well as her relationships. And her experience of the world.

I wonder that would be like to try..

don't you? 

What if...

Dr. Rina



Heat or Ice- Which is right for you?

Hi There, 

Here's a little reminder regarding when to use heat and when to use ice.

 

ICE:

Ice is beneficial as an "anesthetic trick" on sore muscles. This works well on almost all areas.

If you numb a painful area with ice, the brain stops feeling the pain. Your body then releases the protective muscle tightness around that painful area. 

So ice is almost always a good idea when something hurts. 

I find that it's especially miraculous on neck and upper back pains.

About 10 mins, maybe 15 max time for best results. Too long almost has the opposite effect.

 

HEAT:

Heat is in charge of increasing blood flow to a muscle group and relaxing the muscle. 

It's best on larger muscles, especially the lower back, even if the injury is new. Moist heat generally won't increase inflammation.

It can greatly relieve back pain, and bring fresh oxygenated blood, which feels great. 

Not so great for injuries on extremities like knees or ankles, where it may cause increased swelling. 

Remember, Moist heat is the way to go. 

That means 

  • a microwave bean bag hot pack
  • a hot tub or shower
  • an electric hot pack that is labeled "moist heat".  

Regular "dry" electric hot packs inflame an area and are not recommended for pain. 

Especially do not fall asleep on an electric hot pack. You'll likely wake up sore and stiff and a little worse. 15 mins max usually does the trick.

If an area throbs or pulses with heat, try ice instead.

CONTRAST THERAPY:

Try alternating ice and heat, 10 minutes each. It works as a pump on the blood flow, alternately constricting and dilating the vessels. 

Also it's very calming to the nerve endings. End on the one that feels the most relieving. 

Remember, 10-15 mins max, either heat or ice, for maximum benefits whether alternating or not.

Hope that helps!

--Dr. Rina Tinozzi

PS A little tip: if you enjoy wine, even a half glass is an excellent muscle relaxant. 

Try that instead of a pill next time, it may work even better and it's all natural. 

Just like chiropractic!




Stressing Out!

Dear Friend,

No, Don't worry, 

I'm not stressing out...

But I'm a little worried about everyone that is!

When I re-branded the business after 10 years in practice, I added the logo

"Be Good To Yourself"

If you stop for a minute and think about those words, ask yourselfHow often are you being good to yourself?

That doesn't necessarily mean eating lots of kale, or running 15 miles a week, though running and kale are great! 

But are you letting your stress level come down?

Do you give yourself a guilt-free BREAK when you need it?

Stress overwhelms your body, and you have to go out of your way to take care of it. 

Chiropractic and massage are one example of excellent self care.

There are countless things we can do for ourselves that make a tremendous difference. 

How do I personally de-stress? 

Of course I love a yoga class, a massage, some alone time at a coffee shop with a book, or a quiet wildflower hike.

But my favorite one is around parenting-- which, ask any parent, can be the most (rewardingly) stressful part of life. 

Ever wonder why I am not in the office Tuesday afternoons?

About 9 months ago, after countless power struggles over homework, showers, and healthy dinners, my boys (9 and 11) and I decided to declare Tuesday's "DWWWT!" 

"Do Whatever We Want Tuesday!"

I pick them up from school @ 2:30, and we spend the rest of the day spoiling ourselves. 

 First, we go to the market and get whatever snacks we're each hankering for-even if it's not mom recommended, within loose limits.

Sometimes we go on a random adventure, but many times we just head home,and climb into my big king sized bed. We draw the blinds, and watch adventure movies in the middle of the day. 

Sometimes we even eat the delicious snacks in bed! 

This is awesome, is completely de-stressing, super fun, breaks all the "should" rules, (I should be working? they should be studying?) and makes me feel amazing. 

I think it's adding years to my life. 

Everyone wins, because we decided we were worth it.

So, how can YOU find ways to destress and be good to yourself?

For starters, consider:

  • Leaving your iPhone at home and taking a 20 min walk in the woods or hills, breathing deeply.
  • Leaving work a little early, so that you can catch a playoff game and put your feet up and unwind. (No guilt allowed, you deserve it!)
  • Taking time to read something that enriches your life and adds depth and perspective to something you feel you want to know more about.
  • OR go crazy and clear your entire schedule. Have nothingscheduled and just enjoy some unstructured time.


Stress is cumulative. It's imperative that you let the steam out.

Consider some ways you can be good to yourself, and do them this week. You'll thank me.

And, I'd love to hear your favorites. Maybe I'll try them!

Feel free to reply and let me know your thoughts. 

Always on your side,

Dr. Rina Tinozzi


Take the THREE DAY CHALLENGE:

Hi Again, 

Do you ever have times when you just feel icky?

Maybe you're in pain, maybe your digestion feels off, perhaps you're tired and depressed. 

Unmotivated?

When I get like this, I feel like it's going to be such a LONG road to feeling good again. 

But really, it's not. 

It takes about THREE DAYS. 

Yep, in about 3 days of being good, you can feel like there's hope to getting back to 

  • having energy
  • not feeling sluggish or bloated
  • sleeping better
  • feeling alert and good inside your skin and clothing. 
  • feeling motivated to stay healthy!

I challenge you to try and do as many things on this list as you can, for THREE days. 

Try it-- your body is your temple and you're worth the effort.

 

THREE DAY CHALLENGE LIST

 

  1. Drink: more water than you think is reasonable, then drink some more. Think of yourself like a house plant that's gone very dry, you'll perk up in a few days with enough water.
  2. Walk: for an hour each day, run part of it if you like to run. Go twice a day if you can. Sweat.
  3. Eat: about half as much as you normally would. This is the most important part of the challenge. No sugar, nothing fried and no refined starch. No alcohol at all. Go for as long between meals as you comfortably can to let your blood sugar clear out. Stop eating around 7pm. It's okay to be a little hungry, it's our liver working hard at clearing out built up toxins. The feeling of hunger is the same as the feeling of detoxing. 
  4. BMs: If you've been constipated at all, try some prunes or some tea designed to move the bowels, likeSmooth Move Tea (at safeway or any grocery)
  5. HELP! Seek supportive health care- Chiropractic, acupuncture and massage all increase vitality. If you've been in pain, this part is especially important.
  6. STRETCH: Yoga or stretching feels surprisingly good. Quiet your mind while you do this.
  7. REST: Go to bed early. Take any unnecessary tasks off your list. Take three days and give yourself some rest.

Let me know how it goes. If you need a pep talk, start your 3 days with a chiropractic appointment and we can talk.  Click here to schedule online.

Be Good to Yourself!

--Dr. Rina

 

 

 

 

 

 


 

Sleep, how to do it better..

How have you been sleeping lately? 

Those of you who know me well, know that I struggle with getting a good nights sleep. 

When I was younger, I could sleep through anything. Maybe it's getting older, or being a mom, but that sure is different now. 

It turns out, good sleep is all about keeping your adrenals in check.

If that sounds like greek to you, your adrenals are the glands that secrete adrenaline. Adrenaline is the hormone that gives you energy when you need it-  in exercise, stress, fatigue.

The adrenals play a big part in regulating your sleep/wake pattern, or circadian rhythm. 

They also factor into your ability to handle stress, to keep up your energy level during the day, and believe it or not, to stay trim. 

(You may have heard of excess cortisol causing weight gain.)

A few years ago, I made it my mission to find a way to conquer my insomnia.

Being a health care provider gives me a good foundation for discerning which tips are the best ones.

Here are my favorite, TRULY helpful tips for better sleep:

1.  Stay off the computer/ipad before bed.

This is a hard one, but important for one main reason. Melatonin. The light from screens is called blue light, and shuts down melatonin. That's the hormone we NEED for sleep. Make your room as dark as you can, even a bright clock can block melatonin. 

2. Drink less alcohol.

The body combats the depressive action of alcohol by secreting adrenaline. 

Once the "buzz" wears off in the middle of the night, your body is still secreting adrenaline. To your body this feels like it's 9am when it's really only 3am. Impossible to get back to sleep. Same goes for caffeine, cut back!

   3.  Audiobooks!

I mentioned this in a previous email, but that's my secret trick. Shuts the mind down, distracts me from how late it is and how discouraged I am, and no blue light. You can learn so much if you listen to educational or self improvement topics as well. Just set the timer, and you'll keep your place. 

  

4.  Keep your nervous system in balance

Chiropractic and acupuncture are both natural and healthy ways to balance your nervous system. So are meditation and exercise during the day. Keep stress down wherever possible as well.


Hope that helps!

 

In your best health,

Dr. Rina Tinozzi


Why we get "fat" and what to do about it.. A great book.

Worth Sharing

Sometimes at night, if I can't sleep I listen to audio books. 

 (I read recently that reading your iPhone at night is terrible for insomnia, the blue light from a screen blocks your melatonin!)

A few months ago, I was perusing Audible.com and I came across an interesting title: "Why We Get Fat: And What to Do About It". 

Since I studied nutrition in undergrad, that sounded interesting so I downloaded it. 

You would not believe how fascinating it was! 

This book is totally worth sharing. The gist of it isn't really new knowledge: "carbs and insulin are doing it to you". Everyone knows someone who's lost weight on Atkins, or another low carb eating plan.

 You will love how simple the truth is, and how well it is explained. It's a little technical, but may change your life.

 And you may never look at a slice of bread the same way.

 Here's a link if you're intrigued: 

kindle

paperback

audible

In your best health,

Dr. Rina Tinozzi