Creating New Year Resolutions You Can Keep
How many of us kick-off the New Year with a resolution list that looks like this? I’m going to lose 10 pounds. I’m going to the gym every day. I’m going to control my temper. I’m going to cook healthy meals for my family every night. I’m going to learn Chinese.
Result? Epic failure.
Creating inflexible resolutions that require tremendous change in your lifestyle are doomed and can quickly lead you to feeling like a failure in the gloomy days of winter. Instead, create resolutions that are broad, flexible and attainable. You’ll face winter with a sense of confidence and empowerment as you realize that you are on the road to success.
Start by examining the following elements in your life and then create a resolution around it making sure to be broad, flexible and attainable! We’re giving you some ideas for each.
Physical Well Being
· Schedule all your necessary health screenings for the year and don’t forget the ones you’ve been putting off (like colonoscopies!).
· Examine your diet and make small changes like switching to lower fat milk, cutting out caffeine except for your morning cup of tea or coffee, or eating healthy fish for dinner once a week.
· Instead of working out for weight loss, think about moving for your health. Buy a pedometer and increase the amount of steps you take every day.
Intellectual Well Being
· If you’re an avid fiction reader choose a non-fiction book for a change. If you love magazines, buy a copy of The New Yorker for a fast intellectual rush.
· Get together with a friend and tackle a doable new craft or hobby. Start simple. The process of learning anything stimulates your sense of intellection well being.
· If you like movies, watch a documentary with friends or family. Find one that’s a bit controversial and then enjoy a spirited conversation afterwards.
Emotional Well Being
· Instead of trying to create huge changes in your emotional behavior, instead identify the stressors or situations that set you off. Then you can avoid those situations or create a plan to better deal with them.
· Set your personal and professional boundaries and learn to simply say, “No”. Resolve to say “No” when appropriate without guilt or second thoughts.
· Set aside a day of the week or time of day to recharge your emotional batteries.
Spiritual Well Being
· Resolve to take the occasional minutes you have free in your life to be “in the moment”.
· Give to others in a way that allows you to give freely. If time is short or you have financial concerns, think about the power of a random act of kindness.
· Practice or learn about meditation.
Social Well Being
· Cut your Facebook time in half and use the time for personal contact with real friends.
· If your social calendar is overwhelming, schedule one weekend or weekend day a month for a little down time.
· Schedule a regular get-together with your buddies and add it to your calendar in ink, not in pencil!
Occupational Well Being
· If you aren’t happy in your job take a small step by learning about a new career and then volunteering in the field or taking a class.
· Update your resume. It will remind you how terrific you are!
· Occupational well being doesn’t always mean paid work. Finding volunteer opportunities you enjoy can add skill sets to your resume!
2013 is just around the corner. The staff at in-Health wishes you a new year full of accomplished resolutions!
by Jennifer Walker, D.C.
Gastro Intestinal Health
What is GI the tract?
The GI tract consists of the stomach and lower intestinal area in addition to the transitional segments. The organs are the stomach, small intestine, large intestine (colon) and the rectum. The upper digestive tract includes the mouth, duodenum and esophagus.
What does the GI tract do?
The GI system is responsible for the digestion of food and absorption of nutrients as well excretion. Most digestion occurs in the small intestine, while the stomach is mainly responsible for the breakdown of food and particles in the system. The digestive tract is a series of tubes within tubes that are made up absorbent surfaces, each with a different job. The mucous layers absorb hormones, vitamins, minerals, water and other important nutrients essential to your health. The GI tract is the immune system barrier, which is the main defense against outside infections and allergens.
What does it feel like when your digestive tract isn’t working properly?
– Gas, bloating and pain
– Stomach upset
– Fatigue due to improper absorption
– Constipation or diarrhea
– Nausea and vomiting
What happens when your gut doesn’t work?
The inability to properly process food can be a sign of other underlying health problems. For instance, “leaky gut” occurs when a particle of food or other foreign substance crosses the barrier from the intestines into the body. There they create a strong reaction that causes the immune system to attack the particle and sometimes areas of the body that may resemble the particle. This is a key theory in autoimmune disorders and diseases. Another problem is that when your gut isn’t working well, your hormones don’t get processed properly resulting in a build-up of only one type of hormone. Any hormone imbalance can lead to serious and unpleasant side effects.
What are the side effects of an unhealthy digestive system?
-Nutritional deficiencies since vitamins and minerals are not absorbed properly
-Fatigue, weakness and dizziness
– Yeast over growth and infection
-Anxiety from hormone imbalance
-Impaired immune function since the body is already fighting something
-Skin rashes due to decreased immune function
-Flatulence and bloating
-Diarrhea or constipation
-Headaches from hormone imbalance
What are a few steps to improving the health of your digestive tract?
-Test for food allergies that can make the leaky gut worse
-Decrease refined sugar in your diet
-Take healthy enzymes like glutamine which can heal the GI tract
-Use probiotics at a dose strong enough to replace your depleted flora
-Increase your intake of high fiber foods health
Non Alcoholic Holiday Punch even the kid’s can enjoy
1 (64 fluid ounce) bottle cranberry juice
4 liters lemon-lime flavored carbonated beverage from Trader Joes
3 oranges, sliced into rounds
Sprinkle with fresh cranberries for color
8 cups crushed ice
4 cups of Raspberry juice or can crush raspberries and add 2 tablespoons of agave syrup.
Wassail is a wonderful holiday treat and is perfect for serving at your parties. It’s healthier than other holiday drinks and it warms the soul on cold nights.
Prep time: 15 minutes
Cook time: 3 hours
1 gallon apple cider
2 cups cranberry juice
1/2 cup honey
1/2 cup sugar
3 cinnamon sticks (or 3 Tbs. ground cinnamon)
1/2 cup – 1 cup brandy (optional)
Set your crock-pot to its lower setting, and pour in apple cider, cranberry juice, honey and sugar, mixing carefully. As it heats up, stir so that the honey and sugar dissolve. Stud the oranges with the cloves, and place in the pot (they’ll float). Add allspice, ginger and nutmeg to taste — usually a couple of tablespoons of each are plenty. Finally, snap the cinnamon sticks in half and add those as well. Cover your pot and simmer 2 – 4 hours on low heat.
In This Issue
Creating New Year Resolutions You Can Keep
Non Alcoholic Holiday Punch
Don’t Miss a Great Opportunity
Don’t let the cold and flu season get you down! Our custom in-Health Winter Wellness Kit boosts the immune system, takes care of acute symptoms and adds a kick-butt anti-viral to get you back living well! When you’re feeling sick, it’s good to know that there’s a remedy that really works!
The in-Health Winter Wellness Kit includes:
Acer Campestre: anti-viral
Muco coccinum: acute symptom relief or flu shot replacement
D-Musion 1000: immune system booster and all around awesome vitamin
If purchased separately: $73.20 plus tax
Special Offer: $50 plus tax
Most sports teams require pre-season exams. We offer them as a service to both our patients and our community at a low rate to assist parents with this yearly requirement.
In office athletic clearance physical exam: $25
On-site exam (min. of 3 children): $20/child Great option for an entire team.
Fundraiser Option: $30 an exam with $10 being returned to the team or Athletic Department
Places we like:
For consignment items for baby, kids and clothes for ages preemie-10years
Los Gatos Community Supported Agriculture options
Local Bay Area running events:
Los Gatos Triathlon group: for those who like group exercise (all levels):
15100 Los Gatos Blvd. Suite 1
Los Gatos, CA 95032
Ly Ho, D.C.
Dr. Ho did his undergraduate training at the University of Arizona where he earned Bachelor of Science degrees in Chemistry, BioChemistry and Bio-Molecular Chemistry. While pursuing a career in cancer research, Dr. Ho realized that he wanted something more. After a year traveling in Asia and experiencing “bone setters” and Chinese medicine, he decided to pursue a career in chiropractic. He attended Palmer College of Chiropractic West where he received the degree of Doctor of Chiropractic.
From the U.S. to Poland to Morocco, Dr. Ho has used his knowledge to help people achieve their health and wellness goals. An athlete himself, Dr. Ho has an understanding and appreciation for athletes of all types, from the professional to the at-home endurance mom. His continuing thirst for knowledge keeps patients updated on the most healthful forms of exercise, training programs and diets designed to optimize one’s health. Whether you’re training for your first marathon or need more energy during your workday, Dr. Ho believes you deserve to feel your best.
Dr. Ho provides health care to men and women suffering from pain associated with the hazards of their job, athletic endeavors or every day living. Injury to the body can occur while doing something as simple as bending down to pick up a pencil or as extreme as rock climbing in Yosemite. For most of us, injuries occur doing common everyday tasks like vacuuming, cooking, typing or traveling in the car. Being immobile can be just as harmful to the body as tripping and falling. Dr. Ho uses his knowledge of biomechanics and anatomy to restore health to hurting joints and muscles regardless of how the injury occurred.
Because of his passion for running, Dr. Ho finds working with runners and triathletes especially rewarding, as he knows all too well the injuries that can go along with these sports. His patient/athletes achieve tremendous benefit from his gait and movement evaluations which can determine how movements can be modified to decrease the chance of re-injury and pain. Dr. Ho’s training in Graston Technique, Kinesio Taping, rehabilitative exercise and soft-tissue work, compliment his chiropractic adjustments and get patients back in the game.
Dr. Ho has also trained in Activator Method, sports medicine, restorative medicine, rehabilitation, as well as nutritional and supplemental sports enhancement. He is associated with the California Chiropractic Association, TRIBE (the Los Gatos Triathlon group) as well as doing out -reach to local teens who are unable to afford care.
Jennifer Walker, D.C.
Dr. Walker did her undergraduate training at Pacific Union College in the hills over-looking Napa Valley. She graduated magna cum laude earning a Bachelor of Science degree in Biology with intentions to attend medical school. After graduation, she changed the direction of her life and attended Palmer College of Chiropractic West in San Jose, California. This change was influenced by her mother’s holistic approach to life and the benefits Dr. Walker experienced from chiropractic care. There she received the degree of Doctor of Chiropractic graduating magma cum laude and valedictorian of her class. She went on to earn her certification in Graston Technique, as well as participating in additional training in Kinesio Taping and nutrition–-all to better the quality of care she provides to her patients.
Dr. Walker provides family health care, which includes men, women in all phases of their lives including pregnancy, and pediatrics. She uses her experience and knowledge to help a wide range of patients—from treating an entire farming village in Morocco to her work with athletes as an onsite doctor at sporting events. Dr. Walker specialized in soft tissue injuries, and working with those suffering from pain and inflammation that affect the normal functioning of the body.
Improving the quality of her patient’s lives is Dr. Walker’s passion. She uses her knowledge and experience in chiropractic care to enable her patients return to pain-free living by helping them to overcome injuries and by ridding their bodies of pain. She works with chiropractic adjustments, soft issue techniques, rehabilitation exercises and nutritional protocols to treat the cause of a patient’s condition, not merely addressing the symptoms.Dr. Walker specializes in three techniques to complement the chiropractic care a patient is receiving: Graston Technique, Kineseotaping and Activator Method.
Graston Technique is the perfect adjunct to chiropractic care.This simple technique can ridpatients of chronic pain from tension headaches, sprained ankles, or pain from repetitive motions such as sitting at a desk for prolonged periods of time.
Dr. Walker’s work with Kinesio Taping is very popular among her patients that are athletes. This technique uses tape to support the muscle and reduce the inflammation from an injury. It is a functional tape that retrains the body’s musculatureto do what it is supposed to do. From athletic injuries to reducing belly and back pain in pregnant women, Dr. Walker uses this technique in conjunction with chiropractic adjustments to return her patients to living their lives without pain.
Activator Method is a mechanical adjusting device for soft tissue injuries. Dr. Walker uses this special technique and instrument to find the specific area of the body that needs adjustment and then makes the adjustment without the popping noise and feeling of a typical chiropractic adjustment. For patients that are afraid of chiropractic care and adjustments, this precise technique diminishes their fears with a noiseless technique. This can be extremely helpful when working with children who may already have a fear of the doctor.
Dr. Walker is a member of the California Chiropractic Association. She donates her time to local teen health care as well as speaking to local schools on reproductive education and other health care topics. She also has worked with local schools doing physical exams and on field health care and is committed to total family health for today and the future.
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