10 Minute (or more) Total Body Workout

This workout is best used on days you are short on time.  After all, a quick workout is better than no workout!   How it works: This workout is based on the idea the intensity is more important than duration.  Below you will see two sets of seven exercises.  Chose one set to do each day.  The key to remember with more intense, shorter workouts is to really push yourself!  So do these with a workout buddy and compete, or count reps and try to beat your last record each time. Do each exercise for 20-30 seconds. Rest for 10 seconds, and then start the next exercise. Continue doing the circuit of 20-30 seconds of exercise followed by 10 seconds of rest, until you've done all seven exercises.  This completes one circuit.  After you complete one full circuit rest for 60 seconds and begin a second, or third, or fourth round.  So, this way you can customize the workout duration to suit your needs.   Circuit #1 Body-weight chair squat: Stand with your hands behind your head. Sit back at the hips and bend your knees to squat down.  Squeeze your glutes and push back up. Plank pose: Place your forearms on the floor (shoulder-width apart) and straighten your legs behind you so your feet line up with each other. Lift your hips and torso off the floor. Focus your eyes on the floor beneath you so your head is in neutral alignment with your spine. Back extension: Lying on your stomach with your arms at your sides (with palms up), inhale and lift your head and torso up off the floor into a back bend.  Your feet may stay down, but for more intensity, lift them as well.  Go as high up as you can.  Hold the up pose for a moment; then, as you exhale, lower yourself back down. Jumping Jacks. Forward lunge with band pushes: Take a large step forward with one leg and push both arms straight out in front of you.  When your front thigh is parallel to the floor, hold for 2-5 seconds and return.  Repeat with your other leg and arms. Dumbbell or band biceps curl to an overhead press: Stand holding a pair of dumbbells with an underhand grip (palms facing forward) at arm's length next to your thighs. Without moving your shoulders forward, move your arms slightly back behind you. Curl the weights up to your shoulders, then rotate your arms as you press the weights overhead so that your palms face forward at the top of the move. Pause for 2 seconds and then return to starting position. Lying Swiss-ball triceps extension: Grab a pair of dumbbells and lie face-down with your chest on a Swiss ball with your arms bent 90 degrees. Keeping your elbows and upper arms stationary, straighten your arms. Pause for a count of two, then slowly return to starting position. Circuit #2 Squat with alternating arm pull: Stand with exercise bands with handles in your hands attached to a low point. Sit back at the hips and bend your knees to squat down. Squeeze your glutes and push back up. Once up, pull the bands into a row. Step ups: Stand facing a step or bench or sturdy chair. Place one foot on the bench and push down through your heel to lift your other leg up to the step and drive the knee up. Return to the starting position and finish the reps with one leg before switching legs and repeating the exercise with the other leg. T push-up: With hands placed shoulder-width apart on the floor, do a push-up. When your arms are straight, lift your right hand and rotate to the right so you raise your right arm straight up over your shoulder and your body forms a "T." Bring the arm back to the floor. Do another push-up and alternate arms. Mountain climbers: Get in a push-up position, but with your feet staggered on two good-sized hand towels. Make sure you are on a surface that will allow the towels to move back and forth under your feet. Move feet back and forth (bring one knee in toward your body, then the other) as fast as you can under control. Swimmer's lat pull: Use an anchored exercise band. With feet shoulder-width apart and knees slightly bent, lean over at the hip - don't roll your back - until your upper body is almost parallel with the floor. Extend your arms in front of you as you grip the band handles. Draw your arms down and extend them in back of you until they are at hip level. Then reverse the motion and repeat. Backward lunge: Stand with your feet together, facing and holding exercise bands with handles in each hand. Move your left foot backward and pull the handles into a row with elbows at your side. Keeping your head and chest up, bend both knees to lower your body. Return to the starting position. Alternate legs so you work both sides of the body. Single-leg Romanian deadlift: Stand on one foot. Keeping the arch in your spine, push your hips back and lower your hands. Press your heel into the floor to return to standing. Do equal amounts on both legs.   Source: Tucker, Jeffrey. To Your Health. October 2009.

Back to School Worries? Check out all the ways we can help!

At Smith Family Chiropractic, we realize back to school time can be stressful for parents and children!  We would like you to know we can help in many ways as you make this transition.  Check out some of the services we offer for children that you maybe weren't aware of.


Neurological support for reading, learning, and attention
Our doctors specialize in functional neurology.  With their specialized training our doctors will complete, quite arguably, one of the most thorough exams your child has ever had.  Then, we will test them with our cutting edge diagnostic technology.  With the information obtained from these exams our doctors are able to assess which part of the brain is not working correctly, or where the brain is not communicating optimally.  They will then prescribe a specific rehabilitation program that forces the brain to repair/rebuild that part of the brain.

High quality nutritional support for health and brain function
It's true, our children do not eat as well as they should.  It's also true that the nutrients we give them make a big difference.  At Smith Family Chiropractic, we offer only the best in quality and the support you need to go along with it.  We carry items for general health, gut/digestion health, immune support, and brain health.  Stop in and ask our staff today what is best for your child to help them succeed in school.

Chiropractic support for injuries and wellness
We often underestimate the benefit of consistent chiropractic care for our children.  With all of their activity they take multiple falls, which often causes misalignment.  Rather than having your children just get 'used to' feeling this way, bring them in to see us for repair.  We guarantee you will be pleasantly surprised with the thorough care they get at each visit.

Performance enhancement for athletes
With our doctors' training in functional neurology and the specialized testing equipment we have, we are able to identify inefficiencies in athletes' brains.  For instance, maybe there is one corner of the net that your hockey player can never quite hit as efficiently as the other corners, no matter how much he/she practices.  Or maybe, they just can never quite make that shot in the hoop from one side of the court.  With our methods, we may help you see it is not due to lack of practice, but instead a brain inefficiency that can be corrected.

Sports physicals
These types of physicals often seem like one more nuisance to prepare for school.  However, at Smith Family Chiropractic, our doctors will make this worth your while.  They will thoroughly examine your student to be sure they are ready to play.  Give us a try, we promise you will be surprised!

Nutrition counseling for children and families
Now that we are in the season of more routine, often our meal times are re considered.  We can help you and your family as little or as much as you'd like.  Sometimes patients come to us with a disease process in place that they'd like to manage with nutrition, and other times, they just want to improve function and health with nutrition.  Whatever your case is, we can help!

Concussion care and rehabilitation
After our doctors completed their post graduate studies in Functional Neurology, they spent three more years in more post graduate studies specific to Concussion Care with Functional Neurology.  So, if you suspect your child has had any type of head injury, even if you are not sure how severe, we can help.  Our doctors will perform a thorough exam and do extensive testing, then offer a rehabilitation program specific to your child.  See us today, if your child has had an injury!

We'd love to help you and yours make this school season wonderful!

Garden, Harvest, Prepare.  Why Not?

At our house we work hard to grow what we eat, and prepare what we eat!  So, last week I went to the backyard to gather most of our food for the evening from our garden.  I was yet again amazed at the nutritious food the earth can produce.  Then, I diligently set about washing the items harvested and began to prepare them.  As I was preparing these items, it gave me great fulfillment to watch a nutritious meal come together, all the way from seed to plate.

During this process I thought, why not?  Why not prepare a meal that is nutritious, pleasing to the eye, and worthy of smell-o-vision?  Why not reduce the quantity and focus on the quality?  Why not, focus on nutrition, instead of filler?  Why not, entice your God-given senses instead of just fill the gut with garbage?

So, is it work to garden, harvest food, and prepare meals?  You bet!  But when you experience all the benefits of eating this way and the fulfillment that comes from this labor, you will become addicted too.

This is what gardeners do.  They don't do it because its their hobby they do it because it's their life!  Because at the end of the day, Food Matters!  So why not find your fulfillment in the meal you prepare and the food you eat?

Is Your Food Dead or Alive?

Do you find yourself getting frustrated when you throw food away because it has gone bad?  Although you may be frustrated and feel like you have created waste, you should also feel reassured to know that you have food that actually spoils.  We will call this alive food.  If you leave food out on the counter and it never goes bad, we will call that dead food.

Alive food grows in the dirt, or on trees, or at one time ate grass and walked on legs or swam in water.  Dead foods on the other hand, "is a series of synthetically derived ingredients that are mixed together into something that tastes okay, has a long shelf life and actually does more harm than good to our health" (Raupp).

Over the pas few decades, these dead foods have become the staple of many American's diets.  "As such, we have seen an incredible rise in modern diseases like diabetes, obesity, autoimmune diseases, infertility, cancer, and more" (Raupp).  These two events are more than mere coincidence.

So make a decision to eat living foods, foods that actually decompose.  Although this may seem like a daunting task, start small.  Make a goal to have one meal every day contain only living foods.  As you attain that goal add another meal or snack to the living foods category.

Also, take advantage of this time of year.  It's harvest season, so use your garden or find a local CSA that allows you to harvest their crops and fill your freezer with living foods for the winter.

Finally, contact us at Smith Family Chiropractic, and we will help you earn optimum health with a healthy lifestyle.  We offer coaching and a customized plan to help you eat living food and feel your best!

Source: Raupp, Aimee. To Your Health. Vol. 06, Issue 08.

Overweight and Obese Children...Why Are We Ignoring this Issue?

Follow Maya Smith on her quest for better health!

In a recent article in the Washington Post, we are reminded that "for the first time in history, American children could have a shorter life span than their parents.  The cause: obesity." (1)  We often ignore this issue thinking they will grow out of it or we don't want to offend anyone.  However, these habits they are learning at a young age have a direct influence on their health later.  If we don't want our children to suffer later in life, we need to teach them now!

So, what pushed me to focus on my daughter?  Wise old advice from my observant and direct mother. 

In a letter that I received shortly after a visit to her home in Canada, she writes: 

Ala, you and Kelly do a very good job taking care of "yourselves" and you do not eat much and you exercise a lot.  Why is it that your rules are not the same for Maya?  She has a belly that is too big for a girl of 8 years of age.  She looks like she is 11 or 12, but she is not!

Do you want her to get obese?  Why aren't you paying attention? 

I suggest that you stop plating Maya's food and instead watchfully have her do it.  If she puts too much on her plate, stop her from that and tell her less is better.  Explain how much a little girl should eat and give her a comparison of the size of her plate to the size of your plate. They should not be the same, for you are not the same size. You will see that she will only put on her plate, what her eyes see. Don't force her to eat all of it if she is full.  If she is eating too fast and not paying attention, stop her and remind her to slow down to realize if she is full. 

Have her become more responsible and grow into a mature young lady who has control of her body. She should only eat when she is hungry.  You never give her a chance to get hungry. You push food on her as if she may starve.  Nobody Ala, in America, is starving, especially Maya. 

Think about what you are doing and take some time to fix this big problem now. Have her pack her school lunch and you will see that she will make better choices than you will and she will control the portion size too. 

She is such a beautiful girl, but by having her eat too much, you will change that beauty and along with it her confidence. 

Please don't be offended by my suggestions, I am old (86) and have lived a long time and have only experience to share.  I am much better at observation than executing my advice.  If I was younger, I would work harder to also be healthier and reduce how much I eat too.  

What a great push to start that which has haunted me in my parenting of my own daughter. 

My mom sent me an old proverb that writes:  "Keep your head cool, stomach empty/starved and your feet warm and dry and you will live long on this earth. "

I will cherish this motherly advice for the rest of my life and those of you struggling with ill health, or ill health of your children read this post and re-read until you too have made a decision to overcome your shortcomings. 

I look forward to Maya's transformation and together, Kelly and I will do this transformation with her.  Follow Maya on her journey for better health, and challenge your kids to do the same.

If you would like more specific advice, help, or support for you or your child as you work toward health, please call us today for a consult, we would be delighted to help you with your family's journey toward optimum health.

Maya's Health Goals:

Exercise daily

Plate her own food

Pack her own lunch

Weigh herself daily

Reduce/eliminate processed foods and candy

Lose 5 lbs.

Stay tuned to track her progress toward these goals!

Source: 

1. "How Obesity Harms a Child's Body."  Health and Science.  The Washington Post. http://www.washingtonpost.com/wp-srv/health/childhoodobesity/obesityeffects.html#

Are you planning to get healthy? What are your goals? As you make a plan, consider this information we recently reviewed by Dr. M. Colgan describing the body's mechanism for healing and the time required for complete healing.

Healing time is via the cellular time clock

By Dr. M. Colgan

The principle of nutrition you need to know is physiological dynamics. Unlike drugs, nutrients do not have rapid effects, there is no quick fix. The business of nutrition is to build a better body. That has to wait on nature to turn over body cells. A blood cell lasts 60-120 days. In 3-4 months your whole blood supply is completely replaced. In 6 months almost all the proteins in your bones die and are replaced, even the DNA of your genes. In a year all your bones and even the enamel of your teeth is replaced, constructed entirely out of the nutrients you eat.

This time curse is well illustrated by the course of deficiency diseases. If I remove the vitamin C from your diet, within 4 weeks blood vitamin C will drop to zero. But, you will see no symptoms of disease at 4 weeks. You have to wait until enough of the healthy cells have been replaced by unhealthy cells. It is another 12 weeks before the symptoms of scurvy start to ravage your body. So when you implement an optimal nutrition program, don’t expect rapid results. In one of the studies at the Colgan Institute, runners were supplemented to try to improve their hemoglobin, hematocrit and red blood cell count. But after one month of supplementation there was no improvement at all. After 6 months, however, all 3 indices were significantly increased.

Think of it this way, if you take a neglected house plant and start feeding and watering it, the leaves may perk up a bit from the improved nutrition. But you have to wait for the old leaves to die off and new leaves to grow before you get a really healthy plant. It is the same with the human body. When you start feeding it better, you have to wait on physiological dynamics of your body to grow new improve cells in the improved nutrient medium.

What Happens When Dr. Ala Has a Back Injury

By: Dr. Ala Lysyk Smith

Exercise is such a brilliant thing for the human body, but there is a point of overload. Here's an experience of how exercise adversely affected my health over the Fourth of July weekend.

I like exercise that is high intensity, short duration, and gives me maximum results. I'm not afraid to work hard when exercising, but I also want to see immediate outcomes.  So, I decided to do Tabata drills. Tabata drills are high intensity interval training that include a 20 second work interval, followed by a short 10 second recovery period. You do one exercise for eight rounds (4 minutes) in one set, and you do no more than four sets, 16 minutes maximum, doing different types of exercises. If you do an exercise that uses multiple body parts with large muscle groups your success increases. So I decided to do four rounds, equivalent to 16 minutes total, of box  jumps.  So, I used a box that is anywhere between one and a half to two feet high, and began my jumps. 

Although it was intense, I completed the 16 minute high intensity interval training and proceeded with the rest of my day.  At about 3 o'clock in the afternoon, I started to notice that my gait (walk) was becoming compromised and pain in my lower back was increasing  The pain progressed throughout the weekend and by Saturday I was debilitated, not walking, changing position, or moving.  I tried everything that I would recommend to one of my patients in this situation, ice, heat, over-the-counter pain medication, tens unit electric stim, and although all of those modalities provided me a glimmer of hope for relief, they did not resolve the problem, nor was their effect long-lasting. 

Unfortunately my husband, who is a chiropractor, was up North with my daughter for the weekend and was not at home to provide me with chiropractic care.  So, I decided to bear through it.  While enduring this pain I thought long and hard about each and every patient I have ever treated for lower back pain and my level of empathy escalated.  After two and a half days of significant pain and dysfunction, my husband returned and I asked for him to assist me in reducing this lower back pain. 

We went to our office and within a 10 minutes he was able to reduce my pain level, improve my function, and improve my range of motion and gait by giving me a very specific adjustment to my lower back and pelvis. Not only was I able to get up off the table and stand erect once again, the function in my lower back and how my brain perceived it was an unbelievable euphoric sense of relief. 

My only question is why would anyone suffering with lower back pain avoid seeking chiropractic care as it truly is a diamond in the rough with respect to its effect on human motion, human stability, and human function. I am so thankful for chiropractic care and I'm so proud of each and every chiropractor who has been able to help those suffering with lower back pain find a glimmer of hope.  And...I have decided not to do box jumps ever again!

Repairing the Brain with Neuroplasticity

Neuroplasticity is doing something over and over again expecting a different outcome.  We learn through repetition whether it is something new or the need to relearn something we've lost.
A unique characteristic of the human brain is its ability to repair itself.  This mechanism of repair is called neuroplasticity, or the brain's ability to rewire/repair a certain pathway with repeated therapeutic exercises.
Mild traumatic brain injuries require rehabilitation to rebuild bridges, hi ways bi ways, around the disrupted regions of damage.  We have had great success rehabilitating concussed patients using a neuroplasticity model of care.  
If you are suffering with symptoms related to brain trauma, whether it's physical trauma emotional or metabolic, contact us for a consultation.  The consultation includes complete diagnostic testing with state of the art technology, a comprehensive neuro exam, and a patient specific therapeutic protocol designed to rehabilitate the brain.

Ask our Patients…What they would tell you about concussions.

Q: What would you tell other athletes that have suffered a concussion?

A: If you have suffered from a concussion, remember, you only have one brain, take care of it. Do not let someone else tell you how you feel.  Do not let the coaches tell you that you are fine. Listen to your brain because it is telling you that something is wrong. Our daughter had the guts to keep telling us that something was wrong. She didn't let anybody tell her any different.  Sports are great, and if you can play again great, and if not, that's okay too. 

It is difficult to miss out on certain sports, but coming from a mother that has watched a child go through this, there is nothing more important than taking care of your brain. You learn real fast that your brain controls everything. Most athletes stop their career after high school, and there is no sport that is worth the risk of jeopardizing your future.

Our daughter had her high school years all planned out, until her accident.  That accident changed everything and I cannot emphasize enough the importance of your brain. Get the screening, listen to Dr. Ala, she is truly amazing and she will tell it like it is. That is exactly what you need to hear to recover.  

DO NOT HIDE THE SYMPTOMS. I will make some enemies with this statement, but there is no state championship worth ignoring your brain. The day Dr. Ala said, " You've got your daughter back" , yep you guessed it, I cried. Followed by the biggest smile on my face.

A: Never ignore the symptoms or think it's only a mild concussion.  Get help immediately and take precaution.  Don't get back at the sport ASAP because it is a life long injury if not taken care of.  Our son suffered for many months and it was not just a couple of weeks of recovery as we were originally told.

Until, we found Dr. Ala we just thought our son would have to live this life suffering this way.  Thank God for what she knows and trust us, we know best.  She made our son smile again!!

A: Seek medical attention soon after the injury, it makes recovery quicker and reduces the chance for permanent injury.  Stay positive! It is hard work and not many people understand what you are going through.

Ask our Patients…About their Recovery Process

Q: After you concussion, what was your recovery process like at Smith Family Chiropractic?

A: After examination and testing, we were given a brain rehab protocol.  It includes various exercises that need to be done daily.  The exercises the doctors prescribe are targeted to rebuild the injured pathways in the brain.  The recovery process is hard and requires lots of work, but it’s worth it when you see the results.

A: Once our son found out what was wrong after his examination and testing, he worked extremely hard on the protocol given.  He saw how much his work helped after each retest was run and he began to notice changes in his symptoms.

A: The road to recovery for some is instant and for others long.  We were told the recovery would be a long time, but our daughter started to see results soon after she started with the exercises. One thing that has to be understood, if you want to recover, you have to do the treatment plan exactly as Dr. Ala says and put in the time.  Our daughter worked so hard to recover, she still does her exercises everyday and her injury was September of 2011 and it is June of 2015. That is a long time, until you remember what you felt like before and how you feel now.  No one had answers for us until we found Dr. Ala.  Amazing does not describe what she does for people.

Ask our patients...About Our Comprehensive Testing and Examination Methods

Q: How valuable are the examination by the doctors and testing methods (such as CAPS testing, VNG exams, and Saccadometry) in recommending proper care for an injured athlete?

A: Very valuable. They show progress and help the doctors reassess the treatment you have to do.

A: The VNG in our opinion is the BEST help you could get!  MRI's and CT scans didn't detect any of the issues that our son experienced.  We would not have ever understood why our son suffered so much without this testing and examination by the doctor.

A: The CAPS and VNG tests give the doctors a clearer picture of what has happened to the brain and what needs to be done to start the recovery process.  These tests are short and show immediate results from the concussion.  When you child has had a concussion that doesn't heal on its own, these tests are imperative for recovery.  The examination by the doctor also explains what has happened to the brain.  We saw instantly what had happened to our daughter, and more importantly, we heard there was help for her.  It is just heartbreaking to watch someone you love struggle with everything that comes with a concussion.  It's not just the concussion itself, but the reaction from some people that adds to the difficulty.  If you can't see the injury, they don't understand.  I was sad at first to hear what had happened to our daughter's brain, but at the same time I was excited to hear Dr. Ala start talking rehab and recovery.   Our daughter was so excited when she finally found people who understood.

Ask our Patients...About Early Concussion Intervention

Q: How important do you think early intervention is as it relates to concussions?

A: We cannot stress the importance of early intervention enough.  Both myself and my mother say, 'run to Dr. Ala as fast as you can,' and we live in North Dakota!  We went through the regular concussion protocol and wasted months upon months of our time with absolutely no results.  I asked a regular neurologist "Why doesn't the headache go away?"  His response was, "I don't know, good question, come back in four months."  Safe to say, we never returned to that individual.  Instead, we saw Dr. Ala and started to see instant results.

A:  It is very important!  The longer you wait to be treated the longer the healing process takes.  With me, I wasn't really diagnosed for two years, and it took me two years to heal.  If I was diagnosed earlier, I could have healed earlier.

A: It is extremely important.  Our son did not get the help he needed right away and had severe damage with memory loss, speech, and headaches.  He laid in bed suffering severely from headaches for over a year and a half...until we found Dr. Ala.  We want all athletes to know, never just assume your concussion will heal with time.  That is what we were told in the beginning, we unfortunately listened, and that time hurt our son.  He should have been getting help from Dr. Ala ASAP and he would not have had such extensive damage and suffered so long.

There is no reason anyone should just settle for such an injury, there is great help out there, so get out there and work hard, and you will be impressed.  Dr. Ala is the one who is there for you through the whole recovery.  

Rest is often prescribed for patients that have suffered a head injury.  However, that is only a short term prescription.  If those symptoms are left unchecked for too long, they can become permanent.  So, if you think you or someone you know may have suffered a head injury, see us today to have a complete assessment.  

Concussion Symptoms Left Unchecked Can Prove Deadly

Now more than ever, young athletes are pressured to perform.  This pressure comes from many sources, but as parents, it's important to monitor your athlete closely.  A recent article CBC news describes how a young athlete 'ignored concussion symptoms, days before her death.'

Many student athletes, like the one described in the article, are pressured to continue to play and have a strong drive to continue to play despite injuries and symptoms that suggest trouble.  It seems more now than ever before, parents have to be aware of any injuries sustained, and then watch for symptoms of possible head trauma.

If there was an injury and symptoms appear, an assessment is absolutely vital.  At Smith Family Chiropractic, we offer the most comprehensive and contemporary approach in diagnosing and managing concussions.  If you have a young athlete that you suspect has had a head trauma, do not delay in getting your child assessed.  Call us today.  (218)736-4113.

Be sure to read the whole story from CBC news at: http://www.cbc.ca/news/canada/ottawa/rowan-stringer-ignored-concussion-symptoms-days-before-death-1.3077245

Children, Safety, and Head Injuries

Being a parent is tough!  It's hard to draw the line between over protective and negligent...especially as it relates to head injuries.  How much supervision do they need?  What should they be allowed to do?  How much protection is needed? What symptoms or behavior changes are concerning? All of these, are questions that keep many parents from sleeping and increase gray hairs at a rapid rate.

Sure, you want your child to be able to run and play and do all the things kids should do.  But, since children aren't aware of what to look for, or how to be careful is some instances, it is important as parents to provide that guidance.  And since it is impossible to watch them at all times, parents need to be attentive to a child's complaints and/or changes in behavior and provide some simple preventative measures.

One of the  most basic and convenient protective measures, is to provide bike helmets.  Now that summer is here, put their bike helmets on whenever they ride bikes, scooters, rollerblades, or skateboards.  This simple step can can make such a difference.  It is important to note that even a small bump on the head can result in brain stress.  Particularly, when a child is in the prime of their neurological development.

Another way to protect your child from long term effects of a head injury is to be aware of any change in their behavior or complaints.  Kids are very active an often have many hits to the head or bumps that they neglect to tell parents about.  Maybe it was a baseball to the head in the park, or a fall off the swing.  Often, these injuries don't get mentioned to parents but could possibly have caused some brain stress.

So as a parent, it is important to stay vigilant and watch for any changes such as: headaches, nausea, confusion, asking the same questions, blurred vision, reading changes, poor balance, shaky hands, or light sensitivity.  If you notice any of these, be sure to ask your child more questions about potential injuries they may have endured.  If you don't get the answers you need, don't hesitate to contact us!  We provide the most comprehensive and contemporary approach to brain injuries, and neurological child development.

Will your child 'grow out' of these developmental problems?

Sensorimotor problems include a wide variety of symptoms that relate to combining of functions from the sensory system and the motor system.
These symptoms are often noted as:

• Clumsiness
• Attention difficulties
• Reading problems
• Generalized anxiety
• Sensitivity for stress.   

Often times we overlook these symptoms in children and assume they will 'grow out' of them. However, new research published in Frontiers in Psychology finds that "motor problems do not disappear with age." (1)  As a result, "sensorimotor problems in early childhood should therefore be taken seriously and be the target of diagnostic examination and appropriate treatment." (1)

This study also concluded that the same treatment methods can be used for both children and adults with sensorimotor difficulties.  At Smith Family Chiropractic, our doctors utilize Functional Neurology to diagnose and treat both children and adults with difficulties and disorders that relate to the sensory and motor system.  If you notice these symptoms in your children, be sure to have their condition assessed as new research confirms it will not go away.  In addition, if left unchecked and untreated it can ultimately affect their learning and linger into adulthood.


Source: 
(1) Niklasson, Mats, et al.  "Adults with sensorimotor disorders: enhance physiological and psychological development following specific motor training." Frontiers in Psychology.  22 April 2015.

Orthopedic Rehab with Functional Neurology

This past weekend I had the privilege to study with fellow colleagues at The Carrick Insititute in Atlanta, GA.  This, hands on course was called Functional Neuro Orthopedic Rehab (FNOR).

This course focused on the upper quadrant, including the shoulder, arm, and wrist.  I learned a ton of great new information on the neurologic aspect of orthopedic problems including shoulder injuries such as, rotator cuff, frozen shoulder, impingement, adhesive capsulitis, tendinitis, bursitis, synovitis, carpal tunnel, tennis elbow and much more.  We learned so many great strategies to approach these ailments non-surgically by combining orthopedic care with functional neurology.  

If you are suffering with any of these types of ailments, whether they are acute or chronic, please contact our office today!

For more information on the course and material I studied last weekend, check out this video: https://www.youtube.com/watch?v=UPaXfN0IS0I

Burn Fat Dr. Ala's Way

These fat burning strategies are not for the faint of heart, but they are for the person who wants results and wants optimum body composition.  This is about more than just losing weight, this is about losing FAT weight.  Too often people focus on just the number on the scale.  However, this number doesn't tell you if you've lost, fat, muscle/lean tissue, or water weight.  Often times when people try to lose weight on their own, they end up losing lean tissue and gaining or maintaining fat weight.  This is undesirable for many reasons.  Fat weight looks less desirable, it burns fewer calories, it doesn't support the skeletal system as well, and it stores toxins that can lead to disease.  Lean tissue on the other hand, looks better, feels better, burns far more calories, doesn't store toxins, and supports your frame adequately.

So, if you are ready to shed some FAT weight, consider what I recommend and how I live, in order to shed fat pounds and maintain the lean ones.  Then, call our office to have a BIA test run on you so you can see more than just the numbers on the scale...and actually see what you are losing!

Fat burning strategies:

1. Intermittent fasting.  

2. High intensity exercise.

Intermittent fasting is a great way for the body to clean out all the garbage that is stored.  The body goes through a process call apoptosis.  Apoptosis is the programmed cell death, whereby the body, when deprived of caloric intake, actually uses the stored energy as fuel.  These stores are often garbage that is no longer needed or is actually a threat to our health.  I practice intermittent fasting one day per week.  For example, on Monday, after my evening meal, I cease eating until Tuesday at my evening meal.  This requires lots of discipline, but the effects are profound.

High intensity exercise is not only extremely effective, it is also more efficient.  A recent article in Men's Fitness stated this phenomenon perfectly.  

      "The magic of high intensity interval training (or HIIT for short) lies its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result — your metabolism is revved for hours after you leave the gym. 1

Each of these strategies on their own are effective and beneficial, but if you want serious results, consider combining the two strategies like I do.  You can super charge your fat loss efforts by combining these strategies as they actually mimic each other.  Consider my favorite benefits of these strategies when used together.

"Both strategies keep insulin levels ridiculously low, which keeps your body in fat burning mode."2  Primarily, spikes in insulin levels are caused by food intake.  When fasting, you avoid these spikes.  High intensity exercise has been shown to lower insulin and keep insulin levels low for several hours post workout.

"Both strategies increase Growth Hormone production in a big way."2  By fasting, you increase GH production as the body's 'fight or flight' response is heightened.  High intensity exercise has been shown to increase GH production by as much as 450% if you exercise properly.

My favorite benefit of the combination of these strategies is the increase in brain power and focus.  "Adrenaline is released by the adrenal glands during high intensity exercise protocols, which is a precursor to helping you release and burn off more fat."2  Fasting also increases neurotransmitter products which is key in increasing focus and concentration.

Now that you have the keys to losing fat, I challenge you to test these strategies.  Then call us for a BIA test to watch your results.  With this test, we can measure your fat mass, muscle mass, and water distribution.  Watch your results and your body transform as you accept my fat-burning challenge.

1. Duvall, Jeremy. "8 Amazing Fat Burning Intervals." Men's Fitness.  http://www.mensfitness.com/training/cardio/8-amazing-fat-burning-intervals

2. Otake, Shin.  "MaxWorkouts." http://www.xtremefatlossdiet.com/special/fflwe-mg1.php

How Can Chiropractic Care Help With Work Injuries?

Our doctors were recently asked to share about chiropractic care and workplace safety at a local manufacturing facility.  The information shared was so great, we thought you'd like to be in on it too.

The most common workplace injuries we see are lifting injuries or repetitive motion injuries.  This often results in a sprain of the ligaments or a strain of the muscles, which results in soft tissue breakdown.  Chiropractic care is the only treatment option that carries little risk and is the most cost effective.

Before an injury occurs, we like to focus on prevention.  Chiropractic care, used as a preventative measure to help joints move more freely, is the best way to reduce your chance for injury.  You can think of your joints like a hinge.  If you use chiropractic care as a preventative measure, your joints will be like a well greased hinge.  It moves, opens, closes easily without much effort.  Without preventative care, the joint becomes like a rusty hinge which takes more force to open, close, and move.  If a joint becomes fixated, like a rusty hinge, it takes more muscle power, or force, to move, thus increasing your chance for injury.

There are some other preventative measures that you should also consider.  First, consider nutrition.  The best place to start is to reduce simple carbohydrates and sugars.  Next, increase your protein intake, particularly at breakfast.  Then, do not be afraid to add good fats.  And finally, hydrate!  A good rule of thumb with hydration is to take in half your body weight in ounces of water each day.  For example if you weigh 100 lbs your should drink at least 50 ounces of water daily.

Another excellent way to prevent injuries is to engage in some type of regular exercise.  If your workplace requires some type of physical labor, starting your work day with a simple warm up can greatly reduce your risk for injury.  By doing some simple exercises such as jumping jacks, running in place, and the like, plus adding some stretching, you increase blood flow to your tissues which prepares your body for work and greatly reduces your risk for injury.

If an injury does occur, there are a few treatment options you can consider.  First, physical therapy can be offered.  This treatment can be viewed as primarily a muscle therapy.  They may offer treatment and modalities that focus on the muscle groups.  Second, traditional medical care can be considered.  In a soft tissue injury, their primary goal is to reduce pain, inflammation, and muscle spasms thru medication.  The goal is to cover or mask the pain long enough for the patient to rest to allow healing.

At our office we offer a multi-faceted approach to injury care.  We focus on the the muscle and the joint health.  We offer modailities such as Ultrasound and Electrical Muscle Stimulation to reduce inflammation and muscle spasms.  Spinal manipulations are utilized to correct and repair the joint.  We also utilize Acupuncture for more chronic conditions.  Acupuncture causes fresh tissue injury, that will recreate the healing response.  Our doctors are also trained as functional neurologists which allows them to offer a more well rounded and whole system approach.  This approach requires them to look at all systems of the body to determine the precise cause of the pain, and then offers a course of care to correct that problem.

In conclusion, we are thrilled to help our patients improve their health and prevent injuries!  However, if you have endured an injury we would enjoy helping you recover and then work on prevention of future injuries!

Train Your Brain To Improve Your Athletic Performance

You are likely aware that we help athletes that have suffered concussions and other orthopedic types of injuries.

 But, did you know that we can help athletes optimize their performance?

Using our state of the art diagnostic equipment we can measure brain health and detect deficiencies.  Then we can offer a rehab program that will repair those deficiencies in the brain.  So, if you have not been injured and want to enhance your performance as an athlete, whether professional, or "run of the mill", you need to experience the most innovative way to detect your own brain capacity, integrity and endurance.   You will leave intrigued, but hopeful of improving your brain health!

If you'd like to begin this process, visit us on June 13th for a complimentary screening using our specialized equipment.  Then enjoy a brief assessment of your status along with a recommendation for future care to improve your performance.  Call our office for more details on this complimentary screening event! (218) 736-4113.

To Juice or Not to Juice?

As you may know, there is a great debate around juicing fresh fruits and veggies.  You will find some in one camp who argue for it and other who say it's not the best habit.  We suggest that it is a great habit with profound health benefits...IF it is done correctly.

Juicing is an excellent way to hydrate the body and provides an abundant source of nutrients that are readily available for the body to use without having to break anything down.  For example, if you juiced one whole cucumber, 1 carrot, and 1/2 an apple, you would be getting a large amount of nutrients that are readily available for the body to use.  The body does not have to break down a whole food (the juicer did that) instead the body can immediately use the nutrients.  In contrast, if you were to eat the cucumber, carrot, and apple, you would be quite full and you body has a lot of work to do before it can use the nutrients.  

The next item up for debate is fiber.  Some would argue that when you juice you lose valuable fiber that is essential for healthy elimination.  While fruits and veggies offer a healthy form of fiber that is needed by the body, fruit and vegetable fiber is non soluble in water.  There is another type of fiber called water soluble fiber, similar to that found in flax meal.  Water soluble fiber will enhance elimination and promote normal Peristalsis, which is the intestinal reflex to move stool. 

So, we would recommend that you juice the fruits and veggies to get some hydration and a super dose of nutrients that are readily available for the body to use.  In addition, eat a healthy amount of whole fruits and veggies in your diet.  

The next issue is what you juice.  Many people make the mistake of juicing far too much fruit and consequently giving the body a super dose of sugar.  If you choose to juice, be sure that at least 75% of the juice comes from vegetables, preferably green veggies such as kale, cucumber, celery, spinach, etc.  Then add just a little bit of fruit to sweeten it up, it doesn't take much fruit to give the lots of flavor, just a small piece is often enough.  See the recipes and tips for juicing below!

Juicing Tips:

Feel free to try any combination/recipe that you like.  I find it's easier to stick with the same one or two recipes, that way I can keep the fridge stocked.  I just buy a small variety of ingredients, but in large quantities, rather than keeping lots of different ingredients on hand.

Here is a great site to check out for more ideas:

http://juicerecipes.com/

#1, this is my primary go to recipe we use almost daily.

• 1 cucumber
• hand full of spinach leaves, (or you can use a couple leaves of kale instead of spinach), 
• 1 large carrot
• 1/2 an apple (or handfull of berries--strawberries, blueberries, anything to give it a bit of sweet)

#2, Green goodie

• 1 cucumber
• couple kale leaves
• small hand full of green grapes
• 1/2 green granny smith apple

#3

• 1/2 grapefruit
• 1 large carrot
• 1 cucumber 

#4

• 1/2 cucumber
• 3 kale leaves
• 1 apple
• hand full of spinach
• 1/2 lemon

The Timing of Concussion Symptoms

How long does it take for concussion symptoms to show up?

Often times we hear, I hit my head but did not lose consciousness.  Or, it was more like "I rung my bell!"  Is that what a concussion means?  Do I really have a concussion?

If you or someone you know is wondering these same questions, knowing what symptoms to look for and the timing of those symptoms will help.  

Concussion symptoms can be delayed up to 72 hours or more.  If you become nauseous, sense movement when you are not in motion, develop a headache that is particularly unresponsive to typical headache medicine, become light and or noise sensitive, feel off balance, sleepy but trouble sleeping, you are likely dealing with post concussive symptoms.  If these symptoms appear and progressively decline over a 24 hour period, seek immediate medical attention.  Concussions can result in permanent injury.  

At Smith Family Chiropractic, it is our goal to help patients regain function after an injury and prevent permanent injury.  Call us today for the most contemporary and comprehensive approach to concussion care.

Do You Have A Concussion?

A concussion has often been called the invisible injury since it doesn't have visible wounds and doesn't always come with the same set of symptoms.  It can be frustrating to describe your injury or symptoms to others since they may not understand.  For you however, you know something is wrong and you don't enjoy the same quality of life you did before the injury or event that triggered your symptoms.  At Smith Family Chiropractic, we help patients in this situation all the time.  It is our goal to use objective testing to better understand the injury and offer rehabilitation to improve your quality of life.

So, what should you look for if you don't have the typical signs of a concussion like a headache?

If you have any of the following symptoms you may have suffered a concussion. Brain fog, fatigue, memory changes, concentration changes, an inner feeling of anxiousness unprovoked by an anxious event, light-headedness, a sense of motion when there is no motion, ringing in the ears, light sensitivity, sound sensitivity, nausea without vomiting. This list is certainly not all-inclusive. 

If you have suffered what you may think is a concussion please seek medical attention and assessment if your symptoms have not resolved in 7 to 10 days. Remember concussions to the brain do not always result from the head striking something. Concussions can result in a violent shake of the head without impact.