New Shelving Offers Plenty Of Health Products!

New Shelving

New Shelving

We recently installed new shelving in the office that now allows us to carry many of the products for which you have been wanting and asking. The shelving looks great and the products look even better. The following products we carry make fantastic Holiday Gift Ideas for family and friends in need of ways to restore better health:

–Foam Rollers (Helps Stretch Tight Muscles)
–Vitamins/Omega3 Fatty Acids/Joint Relief Formula
–TheraCane (For Stretching Muscle Knots)
–Foam Balance Pads (Strengthens the Ankle/Improves Balance)
–Cryoderm (Cold Spray for Pain/Inflammation)
–Therapy Balls (For Stretching or Strengthening)
–Antifungal Solution (For Nail Fungal Problems)
–Gift Certificates For Chiropractic Care
–Gift Certificates For Massages

Come See The Products,
Dr. Phil Kotzan, DC

In Thanksgiving For Great Health!

Thank you for an absolutely fantastic year. Just as I have touched your life in some way, I thank you for the role you play in mine. I’m an extremely lucky person to have gotten to work with you, to share many laughs with you, and to continuously learn from you. This Thanksgiving season, as always, I thank you for your patronage and friendship.

In Thanks To Providing Your Service,
Dr. Phil Kotzan, DC

Cramps–Causes and Prevention

What is a Cramp?
A muscle spasm is an involuntary contraction of a muscle, part of a muscle, or several muscles that usually act together. If the spasm is forceful and sustained, it becomes a cramp. Most people describe a muscle cramp as a feeling of tightness in the muscle; it’s not unusual to feel a lump of hard muscle tissue underneath the skin in the vicinity of the cramp. During a spasm or cramp, it may be painful, or even difficult, to use the affected muscle or muscle group. Cramps and spasms can affect any muscle, even those affiliated with the body’s various organs; however, they are most common in the calves, hamstrings, and quadriceps. Cramps in the feet, hands, arms, and lower back occur frequently, as well.
Many Possible Cramp Causes
Common as they are and painful as they can be, a shroud of mystery surrounds the cause of muscle spasms and cramps. Some researchers believe that inadequate stretching and muscle fatigue lead to cramps. According to the University of Michigan, other possible factors include a low level of fitness, overexertion (especially in intense heat), stress, and depletion of electrolytes through excess sweating or dehydration. Certain diuretic medications can also cause cramping due to a loss of sodium, potassium and magnesium.
As with any health condition, it is always best to prevent muscle cramps or spasms-especially if you tend to develop them. Consider altering your diet and lifestyle by incorporating the following suggestions:
1. Take steps to improve your diet. Eliminate sugar and caffeine from the diet, and increase consumption of fiber and protein. In addition, increase consumption of calcium- and magnesium-rich foods, such as green leafy vegetables, yogurt, legumes, whole grains, tofu, and Brazil nuts. High-potassium foods may also be helpful, including bananas, avocados, lima beans, and fish.
2. Before and after you exercise, stretch muscle groups that tend to cramp.
3. Incorporate strengthening exercises into your fitness routine.
4. Avoid dehydration. To prevent dehydration, consume plenty of fluids and foods high in water such as fruits and vegetables.
5. Avoid excess sodium and soda (high in phosphoric acid), as they can leach calcium.
6. Avoid chocolate, caffeine, and alcohol, which can interfere with magnesium absorption.
7. Improve your posture. For example, you may have mid-back spasms after sitting at a computer desk for too long in an awkward position.
Written by American Chiropractic Association writer Angela Kargus

In Prevention of Cramps,
Dr. Phil Kotzan, DC

Happy Halloween!

One of people’s favorite fall-time activities happens right up to your door on Halloween. Every year I get asked for healthy snack ideas to distribute to eager youngsters instead of sugar-ridden candy. Here are a few ideas I thought about:

–Individually wrapped granola bars
–String cheese
–Sugar-free gum packets
–Colored pencils
–Individually wrapped packets of raisins
–Packets of hot chocolate
–Individually wrapped packets of peanuts
–100% fruit juice boxes
–Individual sugar-free fruit cups.

–Happy Hauntings!–
Dr. Phil Kotzan, DC

Out Of The Office

I will be out of the office from Thursday, October 29th through Monday, November 9th and will try my best to schedule your treatments around these dates. The office will still be open for anyone needing immediate attention. Looking forward to seeing you soon,

Dr. Phil Kotzan, DC

Tips For The Occassional Walker

WALKING is a wonder exercise says Sarah Bowen Shea, CNN health journalist. Not only can it help control weight, it also reduces the risk of developing diabetes, certain cancers, and heart disease. Walking bestows benefits to the brain too, by relieving stress and improving mood. Best of all, walking is free. You don’t need fancy equipment or a gym membership to reap the benefits. Below Sarah Bowen Shea shows how to make every step count, no matter how often you hit the pavement.

The Routine: Begin by walking 10 to 15 minutes on flat ground or on a treadmill at a purposeful pace, or complete 2,000 steps (use a pedometer to monitor your walking progress). “You want to cover a mile in about 20 minutes. That’s not a window-shopping pace,” says Mark Fenton, a former competitive racewalker and the host of the PBS series “America’s Walking.”
Walking tips:
1.) Maintain an upright but comfortable posture, with your neck, upper back, and shoulders relaxed. 2.) Minimize the sway in your lower back; don’t jut your rear out. Instead, maintain a slight, natural arch in your back. 3.) Gently pull in your abdominal muscles. This helps strengthen your abs while reducing lower-back pain.
Goal: Aim to walk at least five days a week. Every second or third week, add 5 minutes. After about two or three months of regular walking, you should be up to 30 minutes. Once you’ve hit half an hour, add variety to your terrain rather than increasing time or speed. This will boost your enjoyment, encouraging you to keep up the habit.

Keeping you walking,
Dr. Phil Kotzan, DC

Tips If You’re An Everyday Or Avid Walker…

Who doesn’t enjoy walking? Here are a few recommendations from Sarah Bowen Shea, CNN health journalist, for those that know the benefits of walking and frequently perform it to improve their quality of life.

If You’re An Everyday Walker:
Routine: If you’re already walking for at least 30 minutes a day, you may be ready to make your routine less routine. Concentrate on increasing distance and speed, gradually working up to 45 minutes. Pick up the pace until you’re walking a mile in 15 to 18 minutes. (Wear a pedometer, or use your car to measure your route.) To speed up, take faster steps, not longer strides. “There’s a physical limit to stride length, but as your fitness improves you can always take quicker steps,” says Fenton, who is also the author of “The Complete Guide to Walking for Health, Weight Loss, and Fitness.”
Walking tip: Bend your arms to about 90 degrees. That turns them into shorter, more compact pendulums. You’ll be able to swing them faster and thus help your legs and feet move faster. (Just try running with straight arms.)
Goal: Set your sights on taking 10,000 steps every day, which adds up to about five miles. You’ll take half of those steps just by going about your daily life — grocery shopping, climbing stairs. The rest, about 2½ miles, you’ll need to add by fitness walking.

If You’re An Athletic Walker:
Routine: Speed-walking means setting about a 12-minute-mile pace. Racewalking, an Olympic sport, is even more challenging. Both take concentration. Unless you continually remind your feet to move unnaturally fast, you’ll slow down.
Walking tips: To visualize racewalking, think of children running around a pool and being told by the lifeguard to walk, not run, says Fenton: “Imagine their upright posture, quick steps, fairly straight legs, and bent arms.” Take fast steps: World-class female racewalkers maintain a blistering 200-steps-per-minute pace (or a 7- to 7.5-minute mile) for 12 miles.
Goal: You could walk two miles in 25 minutes at this pace. Or you could keep your workout interesting by following these two strategies: 1.) Intersperse 10 one-minute bursts of speed-walking or racewalking throughout a moderately fast 45-minute walk. 2.) Become a hiker. “Going up hills is the best intensifier,” says author Mark Fenton. Even though you may not walk as fast as you could on flat ground, you’ll boost your workout substantially. According to experts, you expend significantly more energy hiking up a 10 percent incline than walking at the same pace on level ground. And because you’re moving up and down in addition to forward, your calf and thigh muscles will develop more tone.

Walking Towards Better Health,
Dr. Phil Kotzan, DC

Healthy Lunch Tips For Kids (And Adults)

Packing school (and work) lunches can be a drag. Lunch ideas start to become a blur and the ideas of what to put on the menu seem to be slimmer and slimmer…especially if you try to pack foods that are less expensive, lower in fats and salt, and higher in nutrition. The Palo Alto Medical Foundation established some ways to create nutritious and delicious (as well as quick and economical) packed lunches. Here is their list of ideas:

1.) Make sandwiches using whole-grain breads cut into different shapes with cookie cutters, or use whole-wheat pita bread or rolls. Pack lettuce and tomato separately to avoid sogginess.
2.) Sneak in vegetables by packing baby carrots and cut-up bell peppers or broccoli.
3.) Include some bite-size fruits such as bananas, apples, grapes, blueberries or strawberries, and a small cup of yogurt (preferably low in sugar). Dried fruit (sulfur-free), which contains just as many vitamins as raw fruit, is also a great addition to any lunch, especially since it doesn’t get squished like raw fruits.
4.) Don’t limit lunch to “lunch-type” foods. Cereal with fruit and yogurt makes a very healthy lunch.
5.) Cook larger meals than you need for your family’s dinner, and set a side portions of the leftovers for lunch.
6.) Make a healthy pizza for lunch using a bagel or English muffin for the crust, and then add tomato sauce, cheese and vegetables.
7.) Make the food together as a family. Helping to prep the food (cutting, chopping and grocery shopping) draws one’s interest in eating the delicious creations.

Here’s to a lifetime of healthy lunches,
Dr. Phil Kotzan, DC

What is “Cell Phone Elbow”?

There is a newer phenomenon hitting Silicon Valley that is causing pain, weakness and parasthesias of the arms. These symptoms are now commonly being referred to as CELL PHONE ELBOW from excessive cell phone use (AKA cubital tunnel syndrome). More time is now being spent on cell phones than ever before as people use them for full Internet access, social networking and entertainment. The problem arises as people keep their elbows bent greater than 90 degrees and/or allow pressure to be placed directly on the ulnar nerve as it passes around the underside of the elbow (especially with resting on the arm while talking on the phone). Prolonged bending of the elbow causes blood flow to the nerve to be cut off, eventually leading to such severe symptoms as muscle atrophy, weakness, further pain and clawing of the ulnar digits (affecting our daily activities such as typing and writing). If you experience any overuse symptoms, there is an excellent way of treating them…Active Release Technique with chiropractic adjusting. Overuse symptoms develop after the overworked muscles involved in the action become blood and oxygen deprived. ART’s purpose is to relax the muscle and restore the blood flow. After treatment, it is important to prevent recurrence by examining your daily activities. Sleeping with the elbows bent, habitually crossing the arms and working on a surface that is too high can all pinch the ulnar nerve and should be addressed. Using a headset is also a great way to prevent these symptoms. This not only prevents flexing the elbow too far but also prevents the neck and upper back from being strained from being in a side-bent position. Try to sit upright, with your head over your shoulders, using an external keyboard and a pillow under your arms for lengthy typing. It is also helpful to look down with your eyes (versus neck) and to tuck your chin to keep a healthier posture. Information provided by the American Chiropractic Association.

Helping teach that cell phone who’s boss,
Dr. Phil Kotzan, DC

New Office Water Fountain

New Office Fountain

New Office Fountain

If you haven’t been to the office in the last week or two, you have missed a new feature that greatly adds to the office atmosphere. We recently installed a new wall-mounted water fountain that not only looks great, but adds some relaxation to the waiting area.

Come stop by and see how our new addition adds a warm touch to your chiropractic experience.

Looking forward to seeing you,
Dr. Phil Kotzan, DC