Winter Newsletter 2004
In this issue:
STRESS!!!
WHOA ! Holidays do bring on a whole lotta stress, however, each of us can do some simple things to reduce many of the stresses in our lives. What different kinds of stresses are there?
There's the “I've got to do too much to do” kind of stress.
There's the “I've got to many commitments” kind of stress.
There's the “I've got Christmas/Hanukah and in-law” kind of stress.
There's the “I'm eating all the goodies and food” kind of stress.
There's the “I'm going back to the gym tomorrow” kind of stress.
The body takes in everything like a radar and unbeknownst to us the body's systems are instantly making changes faster than you can say “lickety split”.
You begin to feel the secondary effects like headaches, sluggishness, irritability, constipation, diarrhea, and who knows what else because your immune system is overtaxed. (Like we are!) When the immune system starts pooping out the adrenal glands aren't functioning up to par and before you know it, he next thing happens: you know the “germs” out there and they know you!
O.K., so here are some simple “To Do's”
1. Proper rest: 6-8 hours sleep a day
2. Water intake: 6-8 glasses of water a day
3. Daily exercise: at least take a walk, take a stroll at 5mph
4. Decrease your mental stress: take a deep breath and relax from time to time
5. Cut down on those sugars and carbs- notice I didn't say “cut out”
6. Eat salmon or sea foods: they are high in omega 3 fatty acids
7. Take WHOLE FOOD SUPPLEMENTS
8. Eat garlic: 2 cloves per day (Your enemies and friends will love you!)
9. Take idleberry, eat blueberries and strawberries for antioxidant properties
10. WASH HANDS OFTEN! Boy, could I tell you some stories that would curl your hair! Ewww!
11. Drink green tea
And last but not least: Don't worry, be happy! Things always get done.
With warmest well wishes for a happy holiday season,
Your Doctor 2 Feel Good,
Dr. Gary Dixon
Welcome to the Family
Last month, Dr. Eric Gross joined our ever expanding team with his expertise not only as a chiropractor but also as a specialist in sports injuries. He is the team chiropractor for the Women's Basketball team at San Diego State University. Dr. Eric is a San Diego native, is married to Jodie and has a one son. His father is a respected cardiologist in the San Diego area.
Fitness Tip
Stretching is an essential component of a successful exercise routine. Stretching will assist in increasing physical performance, decreasing risk of injury, increasing coordination and balance, reducing stress and enhancing enjoyment. To get the most benefit from a stretching routine:
- Always warm up before stretching
- Stretching should be slow and controlled without any bouncing
- Hold each stretch at a point of mild tension for 10-30 seconds. Repeat this 3 to 5 times.
- Do not excessively extend, flex, twist or lock any joints.
This tip brought to you by Bally Total Fitness. Visit their website for more fitness tips!
Your Dr. 2 Feel Good Healthy Recipe Corner
Tuscan Chicken Stew
Source: Cooking Light
Makes 4 servings
Ingredients:
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1/4 teaspoon black pepper
1 pound skinless, boneless chicken breast cut into 1inch pieces
2 teaspoons olive oil
2 teaspoons bottled, minced garlic
1/2 cup fat-free, less sodium chicken broth
1 16 oz. can cannelinni beans or other white beans, rinsed and drained
1 7 oz bottle of roasted red bell peppers, drained and cut into 1/2 inch pieces
3 1/2 cups torn spinach
Directions:
1. Combine first 4 ingredients and toss well.
2. Heat olive oil in a large non-stick skillet over medium heat.
3. Add chicken mixture and sauté for 3 minutes.
4. Add garlic and sauté 1 minute
5. Add broth, beans, bell peppers; bring to a boil
6. Reduce heat and simmer10 minutes or until chicken is done.
7. Stir in spinach and simmer 1 minute
Side Dish:
Make drop biscuits from a low-fat buttermilk baking mix while the stew simmers.
Nutritional facts per serving:
290 calories, 18% from fat, 5.9 g fat, 25.1 g carbohydrates
YUMMMMMM………..
From our families to yours, have a safe fun filled holiday season!