PLAY IT SAFE

Let’s help kids stay in the game for life, PREVENT and STOP unnecessary sports injuries.
I am a mother of four boys and I would be the last person to discourage children from playing sports. I love so many of the aspects that sports has to offer. Sports help children physically develop skills, get exercise, make friends, have fun and learn to play as a team member, and learn to play fair and improve self esteem. It is important to remember that the attitudes and behaviors taught to children in sports carry over to adult life.
With the rising number of children being diagnosed with obesity every year, I wish many more children would move away from their computers, put down their iPods and cellphones and devote more time and energy to physical activities.We need to ensure that our kids are in a safe environment. But, for many children and adolescents, the problem is the just the opposite of being too sedentary, its overtraining and burnout leading to overuse injuries.
According to the U.S. Center for Disease Control, participation in organized sports is on the rise. Nearly 30 million children and adolescents participate in youth sports in the United States. This increase in participation has led to some startling statistics in injures among America’s young athletes.
The CDC reports that more than 3.5 million children under 14 years of age receive medical treatment for sports injuries, overuse injuries account for almost 50% of these injuries. (1)
According to the CDC, more than half of all injuries in children are preventable. (2)
The American sports culture has become increasingly competitive and stressful… “Win at all cost”” attitude, creating an unhealthy environment. As children around the US become increasingly involved in competitive and more organized sports activities, the frequency and severity of both acute and overuse injuries continues to arise.
Encouraged by parents and coaches, many young athletes are having the vision of glory and scholarship. Too many young athletes are being pushed or they are pushing themselves to the point of breaking down, not only physically but often emotionally. As these young athletes are pushed, they stray further and further from its core mission of providing healthy, safe and character building recreation for children that will last into adulthood. Unfortunately the goal is getting skewed and our kids are unnecessarily getting injured.

CAUSES of YOUTH SPORT INJURIES:
Participation in any sport, whether recreational or competitive can teach kids to stretch their limits and learn sportsmanship and discipline. But any sports carries the potential for injury.
By knowing the cause of sports injuries and how to prevent them, you can help make athletics a positive experience for your child.

• Kids, particularly those younger than 8 years old, are less coordinated and have a slower reaction time than adults because they are still growing and developing.
• Kids mature at different rates. Often there is a substantial difference in height and weight between kids of the same age. When kids of varying sizes play sports together, there may be a greater potential of injury.
• Lack of pre-season conditioning.
• Not warming up, cooling down or not stretching properly.
• Kids may not access the risk of certain activities as fully as adults might. So they unknowingly take risks that can result in injuries.
• Failure to provide reliable safety equipment (helmets, shin guards, etc) for all athletes.
• Overzealous practices schedules that do not allow proper rest or stretching.
• Failure to recognize and treat an injury promptly and competently.
• Playing while injured.
• Failure to ensure that young athletes have access to a health care professionals who is qualified to make medical assessments and decisions.
• Failure to educated family and players signs and symptoms of injuries.
• Allowing or even encouraging over aggressive or prohibited behavior.
• Denying athletes adequate water and rest during practices and game.s
• Poor nutrition and hydration.
• Unprepared for weather and temperature, too hot or too cold.
• More youths are specializing in one sport at an early age and training all year round.

PREVENTION OF YOUTH SPORTS INJURIES:
Review the Parent’s checklist for the sports. Ensure a safe and healthy playing environment for the children who participate in the sport.

• Use proper equipment and safety gear that is the correct size, fits well and is properly maintained.
• Make sure that all surfaces from courts to tracks to playing fields are in good condition, not full of holes and ruts.
• Warm up before exercising. This can minimize the chance of a muscle strain or other soft tissue injuries during sporting events. Warm up exercises make the body’s tissues warmer and more flexible, thus preventing injuries.
• Wear sunscreen and a hat to reduce the chance of a sunburn.
• Stay well hydrated before, during and after any physical activity.
• Know your coach. Any team sport or activity that kids participate in should be supervised by qualified adult. Select a team and league with the same commitment. The team coach should have training in first aid and CPR. The coach’s philosophy should promote player’s well being and development.
• Make sure that your child is matched for sports according to their skill level, size and physical and emotional maturity.
• Allow adequate rest between practices and games.
• Play a variety of sports. Playing multiple sports at different times of the year gives some muscles a chance to rest while other are being worked.

Common Types of Injuries:
1. Acute injuries occur suddenly and are usually associated with some form of trauma. Acute injuries can vary from minor bruises, stain, sprains to broken bones and torn ligaments. Acute injures often occur because of lack of proper equipment or the use of improper equipment. For example, no eyewear, no mouth guard, improper foot wear, loose cage of a helmet…….

2. Overuse Injuries occur from repetitive actions that put too much stress on bones and muscles. These account for more than 50% of all sports related injuries and are the most preventable. Overuse injuries also occur in adults but are more problematic in child athletes because of the effect they may have on bone growth.
Most common types of overuse injuries:

• Anterior knee pain
• Little league elbow
• Swimmer’s shoulder
• Shin splints
• Spondylolysis

Overuse injuries can be caused or aggravated by:

• Growth spurts or an imbalance between flexibility and strength
• Inadequate warm up
• Excessive activity, increased intensity, duration and frequency
• Playing the same sport year-round or multi sports during the same season
• Improper technique, whether throwing, catching, running, skating, jumping….
• Unsuitable equipment, from non supportive, improper fit…

3. Re-injuries occur from returning to the sport before the previous injury has sufficiently healed. Avoid a re-injury by allowing an injury to completely heal. A medically trained professional should be clear or approve the child to return to the sport.

TREATING YOUTH SPORTS INJURIES:
For acute injuries better to play it “safe than sorry”. Administer first aid immediately, then follow up with a doctor. If the injury seems more serious, it is important to take your child to the nearest hospital emergency room. Don’t trust the diagnosis to a parent or a fan in the stands.
For overuse injuries, the philosophy is similar. If a child begins complaining of pain, it’s the bodies way of saying there is a problem so do not wait to have it checked out.
Have the child examined by a qualified health care professional. It is important to get overused injuries diagnosed and treated as soon as possible to prevent them from developing into larger chronic problems.

Your doctor may recommend:

1. Continue to play but use protective device (ex. knee brace, wrist guard..).
2. Rest, Ice and recover to allow the healing process to begin and preventing further injury.
3. Undergo rehabilitation (physical therapy) to support tissues like muscles, tendons and ligaments.
4. See an orthopedist or sports medicine specialist for further diagnosis and imaging ( X-ray, CT, MRI…).
5. See a chiropractor to help restore normal mobility to the joints, muscles, spine and nervous system.
6. Receive acupuncture to decrease, pain, swelling and healing time.
7. Use proper nutritional support to decrease swelling and facilitate the repair process of the damaged muscles and connective tissues. Including an anti-inflammatory diet can also reduce the recovery time.

*ALWAYS have your treating physician determine when your recovery is complete and when you can return to your sporting activities.

My Thoughts:
When at least 60 percent of all injures sustained were in direct relation to training and overuse injuries…..have we gone too far? Are we putting too much emphasis on athletic participation and performance all consuming and causes injuries that can sometimes compromise a child’s future?
The most important thing to do when you suspect you your child is injured is STOP doing whatever sporting activity has caused the injury right away and seel medical advice.
In good health,
Dr. Heather

Tips for Exercising Safely in Hot Weather

• Recognize the dangers of playing in the heat.
• Respond quickly if heat-related injuries occur.
• Schedule regular fluid breaks during practice and games.
• Drinking water is the best choice; others include fruit juices and sports drinks.
• Kids need to drink 8 ounces of fluid every 20 minutes, plus more after playing.
• Make player substitutions more frequently in the heat.
• Wear light-colored, “breathable” clothing, and wide-brimmed hats
• Use misting water sprays on the body to keep cool.

It is just TOO Expensive to eat Healthy!

Dear Dr. Heather,
It is so expensive to eat “healthy”, it is much easier to eat unhealthy. I just think that you are wrong! No way is it about the same cost to eat unhealthy as it is to eat healthy??
Sincerely,

Junk food eater

Dear Junk food eater,

I refer to all junk food… “non-food items. The definition of food is
“any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth, etc.”

Food items= basically everything that God grew and intended for human consumption, vegetables, grains, rice, corn, beans, fruits, beans, water, fish and animal protein
Non-food items= soda, candy, gum, frozen dinners, all prepackaged foods, canned pastas. I have never seen rivers filled with soda or trees made of candy and donuts ( except in Willie Wonka land), bleached flour/wheat products, hydrogenated oils, food colorings, monosodium glutamate, artificial ingredients….if you cannot read it or pronounce it, it is probably not a food. If it comes in a box wrapper, probably not a real food item.

Here is your homework to determine if it is more expensive to eat healthy:

1. Keep all of your receipts over the next month that you spend on food, grocery store, farmers market, drive thru and dining out.
2. Circle in RED pen all of the non-food items, if in doubt, count it.
3. Total up and calculate the percentage or what you spent on all non-food items.
4. Highlight all of the real food items that you purchased. ( fruits, veggies, meats, grains…)
5. Total and calculate this percentage.
6. Don’t forget to calculate any medical bills that were associated with illness of this month, missed work days, medical copays, prescriptions…… These expenses are related to being unhealthy. Eating unhealthy=being unhealthy.
7. Most importantly…….. I want to hear how what you found out for your household so leave send you comments!

I look forwards to hearing what you discovered,

In good health,

Dr. Heather

Pinch It!

Pinch it!

With the New Year off to a brand new beginning, it is a great time to start over… set new lifestyle goals, break bad habits and reslove to become healthier!

The most common New Year’s resolution is to  lose weight and begin an exercise program. If either of these are your resolution, then here’s a little bit more information for you to see if and why you should get that  new start to becoming healthier, losing the unwanted weight, changing your current health status.

Surprise, if you pinched an inch or more then it is likely that you are overweight. Can you believe that you are supposed to have less than an inch to pinch there! If you are like most people, the older or the more stressed we get, the more we have to pinch.

Weight is a serious issue. Excess weight is a problem facing an estimated 97 million adults in the United States. Currently, about one-fifth of all U.S. adults are believed to be considerably overweight. There are more “obese” people in the U.S. today than ever according to several medical journals and the American Dietetic Association.

We should be clear about what is meant by ‘obese’ and ‘overweight’. You are said to be obese if your body weight exceeds 20% more than the average desirable weight for a person of your height and is defined in terms of an excess of body fat. Overweight describes people whose weight is 10% greater than the average desirable weight.

As we all know, being overweight or obese can affect our mood, emotional well-being, and personal and family relationships. But what you don’t know is that our brain and neurotransmitter/hormone supply affect food intake, appetite regulation, and energy balance. Neurotransmitters and hormones can be measured, and with this information, your doctor can recommend the best program for you.
If you can  “pinching an inch”, start a physical fitness program, start eating a better diet, do a detox or cleansing program.

There is no Fountain of Youth and there are no ruby red slippers to click to give you rock hard abs and look perfect in the little black dress. It takes commitment to change, motivation and a plan!

Life is the most precious gift we own. Don’t wait for cancer or a heart attack  to drastically spark an epiphany  to change your  current health status.  Do everything you can do now to be here, on   this planted as long as you can with the quality of life you desire!

In good health and Happy New Year,

Dr. Heather

Warm Broccoli Soup

This is definitely a winter favorite and destroys the myth that all raw food has to be cold and unwelcoming! By steaming the broccoli for just 5-6 minutes, the meal remains raw, but gains enough warmth to give that filling, comforting feeling of soup. The texture given by the broccoli and the kick of the ginger make this an excellent choice for those new to alkalizing.

Ingredients:

• 1/2 Avocado
• 6 -8 Decent size Broccoli Heads
• 1/3 Red Onion
• 1 Celery Stick
• Big Handful of Spinach
• An Inch of Root Ginger, grated or finely chopped

Bragg Liquid Amino (Optional)
Cumin (Optional)

Directions:

• Lightly steam the broccoli (5-6 minutes) and put with all ingredients in a blender.
• Add garlic, pepper, RealSalt to taste.
• The heat from the broccoli makes this a lovely, gently warmed soup great for winter.

SOOOO Stressed

Dear Dr Heather,

I am SOOO stressed out this time if year with the holiday here. I have a hard enough time keeping up with my normal day to day demands. And now with all of the extra activities of family get together, kids activities, parties, programs, extra shopping and cooking…………. Is there ANYTHING I can TAKE or DO to help my stress level?
Sincerley,
SOOO Stressed

Dear Sooo Stressed,
We certainly live in a stressfull time and the holiday can certainly add additional stress. Yes, there are things you can do to help reduce your stress this time of year. Here are a few of my personal tips.

• Enjoy this time. It is a great time to rejoice, be thankful and reconnect with friends and families. Remember it when you were a child and how exciting and fun this time is.
• Get organized, sit down and map and plan out your week. Don’t wait till the last minute to prepare for a holiday event, to make treats or buy that last minute gift item.
• Get Sleep! Nightly sleep is critical for proper function of: the brain, immune system, endocrine system, digestion, as well as for energy, recovery from injury, and restoration of health. Sleep gives us the energy, the will, and the foundation to accomplish these changes. While a person sleeps, the body rejuvenates. Cells are repaired and the immune system is strengthened and mental functions are sharpened.
• Eat! don’t skip meals or binge on your holiday favorites just because they look good. Food is fuel for our bodies! Eating a proper, well balanced meal will give you energy to handle the extra day to day stresses of this time of year.
• Feed the body, the adrenals and the immune system. Take extra vitamins and mineral supplements that help feed your body the nutrients that are being used and drained in times of stress!
• Exercise- Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits, it increase your bodies own endorphins and improves your mood.
• Balance your nervous system. In a vicious circle of stress, muscular tightness and pain can be relieved by chiropractic treatment and acupuncture.

There will always be stress. We can learn how to reduce the physical efforts of stress and become stronger, healthier and happier in the process.

In Good Health,

Dr Heather

Dairy & Gluten Free Pinto Bean Fudge

Not only is these a ton of health benefits from eating pinto beans,  they taste great in a number of recipes. If you haven’t tried making this recipes….. it is a must:)

Thank is right, pinto bean fudge…. You will be completely surprised how fabulous it is! Perfect for the holiday!

Ingredients:

• 1/2 cup unsweetened baking cocoa
• 1/2 cup plus 2 tablespoons butter or Ghee
• 1 2/3 cups mashed pinto beans
• 1 teaspoon vanilla extract
• 2 pounds powdered sugar

Directions:

1. Melt together unsweetened baking cocoa and butter. Mix in thoroughly drained and mashed pinto beans, vanilla, and powdered sugar.
2. Place in a large, buttered, shallow baking pan with sides and chill until firm.

Makes 24 pieces.

Health benefits if Cocoa

Health Benefits of Pinto Beans

Top Antioxidant Foods

Antioxidants are praised for their amazing ability to fight heart disease, cancer, and aging. Which item tops the list of antioxidant foods? Surprise! It’s the small red bean. Find out what else made the list.

• Small Red Beans- Beans contain flavonoids, plant chemicals also found in vegetables and fruits. These Chemicals also act as antioxidants to protects agains heart disease and certain cancers. Serve beans once or twice a week as a side dish or substitute them for meats.
• Olive oil has a high level of monounsaturated fats to lower blood cholesterol and its antioxidants may help protect against some cancers, stokes and other chronic health conditions.
• Salmon-a heart healthy fish is a premiere source of omega-3 fatty acid. Eating this fish may reduce your risk of heart disease and cancer, minimizing your risk of arthritis and inflammatory disease.
• Blueberries are loaded with healthy plant chemicals called anthocyanins, which give them the beautiful blue flavor and protects agains heart disease.
• Beans- all beans in all colors are naturally low in fat. They are high in protein fiber, folic acid, iron and potassium. A recent study shows people who are legumes regularly, four or more times a week lowered their risk for developing heart disease by 22%, also cutting their risk for stroke, cancer and high blood pressure Beans also effective for lowering cholesterol.
• Artichokes- Artichokes are packed with vitaminC, folate and high in fiber. A winning combination for cancer, stoke and cardiovascular prevention.
• Cranberries, Raspberries, blackberries-High in Vitamin C and polyphenolic compounds, a plant chemical that acts as powerful antioxidants and fights cardiovascular disease and cancer.
• Avocados-contains a good dose of heart healthy mono- and poly unsaturated fats. This fruit contains lutein which help protect against breast cancer and help eyesight. avocados are a good source of potassium which helps ward off high blood pressure, heart disease and stroke.
• Pomegranate-is naturally high in polyphenol antioxidants, which help you body’s cells resist damage form free radicals, which affect aging and cancer. It is know to lower cholesterol and improve flow to the heart. Pomegranate juice may slow down the growth of prostate cancer.
• Pumpkin-is loaded with antioxidants beta-carotene which your body converts to Vitamin A. This antioxidant vitamin helps prevent some types of cancer and atherosclerosis. Pumpkin also proves a healthy does for Vitamin C and sodium which is particularly important for blood pressure.
• Mushrooms -are loaded with potent disease fighting antioxidants called ergothioneine. This antioxidant helps cells in the body ward off damaged from dangerous oxygen molecules called free radicals, which may play a role in serious illness, such as heart disease, cancer and Alzheimer’s disease. They also are a good source of potassium which may cut your rick of high blood pressure and stroke.
• Tea -whether hot or cold, has the power to keep hearts healthy. It helps prevent cancer and heart disease and may reduce the risk of stroke, obesity, arthritis and diabetes. It may also protect against tooth decay and osteoporosis.

KC Fit Magazine Week 5 -19.0LBS

Jerry is on his homestretch with only 3 more weeks to go to see if he is the winner of KC Fitness Magazine’s Weight loss Challenge! Jerry lost 5 pounds this week!! 

Why Lowering Blood Sugar May be a Mistake…….

The title may be misleading but the information is right on……….,

What most of us have been lead to believe is just not true.
Conventional medicine would have you believe that lowering your blood sugar is the be-all, end-all solution to type 2 diabetes.
But what if that is a mistake that misses the REAL underlying trigger of not just what causes type 2 diabetes, but all major age-related illnesses?
You see, elevated blood sugar is just a SYMPTOM of underlying metabolic, physiologic, and biochemical processes that are out of balance.

The REAL Underlying Cause…
Lowering blood sugar with medications does NOT address the underlying triggers that give rise to the high blood sugar in the first place.
This may surprise you, but many of the methods used to lower blood sugar such as insulin or oral hypoglycemic drugs actually make the problem WORSE.
This happens because these methods actually increase the levels of another substance in your body that is the true trigger of the misery that over 125 million Americans suffer from.
This substance is the single most important trigger that leads to rapid and premature aging and all its resultant diseases, including heart disease, stroke, dementia, and cancer.
But when you shift your focus from trying to manage blood sugar, as millions unfortunately incorrectly do now, to fixing the underlying problems that cause excessive levels of this particularly deadly trigger, remarkable things can occur, such as:

• Weight loss, particularly around the belly…
• Improved energy…
• Better mental clarity…
• More stable, enjoyable mood…
• Better memory…
• Reduced joint pain…
• Improvement in blood sugar and hemoglobin A1c…
• Lower blood pressure and cholesterol…

How to Get this Poisonous Trigger Under Control
Mark Hyman, M.D., a leader in the emerging field of functional medicine who has been featured on 60 minutes before, reveal exactly how this poisonous trigger can be brought under control with a special 7-step process.

• Why blood sugar is NOT the real problem…
• Why type 2 diabetes is NOT genetic and IS reversible…
• How to lower your risk of heart disease and dementia…
• Why these “bugs” inside you may be part of the problem…
• The 7 underlying causes that must be fixed…

Once you deal with this true underlying cause, you can free yourself to return to the happy, active, normal, hassle-free life that you once enjoyed.

To your brain health,
Dr.Daniel Amen

My advise,

Please print off and take the health risk analysis to see how your body rates.

Pre-diabetes and Type II diabetes progression can be slowed down and possible even reversed  through customized diet and exercise plans created by a medical professional. Visit Cardin Center for Wellness for more information.

In good health,

Dr. Heather