Happy Leap Year!!

Happy Leap Year!  I hope you make great use of your "extra" day this year!

Dr. Joe Mercola's website is one of my all time favorites.  He talks of a variety of topics (diet, vitamins, exercise, health etc) and keeps his information fresh and on the edge.  I couldn't resist the urge to post part of his "leap day" post....Enjoy!

Make Your ‘Leap Day’ Count

At any rate, we have an extra day, but here’s the beauty of it: For all the days you didn’t do all the healthy things for yourself that you know you should do —and really want to do — Leap Year gives you that chance.

Although you likely won’t be able to do anything you’d like, you might think of it as your golden opportunity to spend at least part of Feb. 29 living intentionally and positively, for yourself and the people in your life. Here are some fun ways to do that, inspired by the number 29.

Try doing just one or two, and this will be a day not wasted!

1. On the 28th, go to bed 29 minutes early.
2. On the 29th, get up 29 minutes early.
3. Drink 29 ounces of water.
4. Take 29 slow breaths through your nose.
5. Spread your feet, stretch upward slowly and touch your toes. Do this 29 times.
6. Send a funny email to 29 people you know would appreciate it as much as you.
7. Meditate, daydream or pray for 29 minutes.
8. Exercise for 29 minutes.
9. Make a list of 29 people who’ve helped, inspired or encouraged you. Resolve to tell them. Soon.
10. Ride your bike for 29 minutes.
11. Check your kitchen and pitch 29 unhealthy items.
12. Spend 29 minutes more with the people you love than you normally do.
13. Smile 29 minutes every hour of the day — or for at least 29 minutes
14. Call a friend and talk about them as much as they want to for 29 minutes.
15. If the weather is nice, spend 29 minutes outside.
16. Drink another 29 ounces of water.
17. Make a list of 29 to-die-for vacation spots. (You don’t have to actually go.)
18. List 29 things you’re grateful for.
19. Go through your closets and pick out 29 items to donate or give away.
20. Pop 29 grapes into the freezer and share them later.
21. Take a 29-minute nap or just spend that time relaxing with your eyes closed.
22. Create a playlist of 29 of your favorite songs.
23. Leave work 29 minutes early so you can “smell the roses” on the way home.
24. List 29 positive things you’ve learned throughout your life.
25. Take 29 calm, controlled breaths through your nose — again.
26. Straighten or put away 29 items to neaten your space.
27. Spend 29 minutes in a warm, sudsy bath, complete with candles and soft music.
28. Go to bed 29 minutes earlier than usual — again.
29. In your head, list 29 positive things about your day.

Source:  www.mercola.com

Remember that your health is the determined by how you eat, move and think!!

Best

drJ

Hofferth Chiropractic Center

574.256.1008

hofferthcc@att.net

Office Hours (Dr Blaine and Massage Therapists)

Monday:  9-12 & 2-6

Tuesday:  11-1 & 2-6

Wednesday:  9-12 & 2-6

Thursday:  11-1 & 2-6

Friday:  9-12

Dr Jerry's Hours

Monday:  9-12 & 2-6

Tuesday:  2-6

Wednesday:  10:30-12 & 2-6

Thursday:  2-5

Friday:  9-12

Take a Daily Walk...It's Worth It!!

As I have stated many times...Your health is determined by how you eat, move and think!  The easiest form of movement is walking and should be done on a daily basis.  The minimum recommendation is 20 minutes per day and some authorities recommend up to 90 minutes daily.  

I recommend doing an activity that you can do every day.. so if you have to start with a 5 or 10 minute walk and increase your time as you go...DO IT!

Gentle, low-impact exercise that’s easy, free and available to everyone – here’s why walking rocks. 

1. Walking strengthens your heart

Reduce your risk of heart disease and stroke by walking regularly. It’s great cardio exercise, lowering levels of LDL (bad) cholesterol while increasing levels of HDL (good) cholesterol. The Stroke Association says that a brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes, reducing the risk by up to 27 percent.

2. Walking lowers disease risk

A regular walking habit slashes the risk of type 2 diabetes by around 60 percent, and you’re 20 percent less likely to develop cancer of the colon, breast or womb with an active hobby such as walking.

3. Walking helps you lose weight

You’ll burn around 75 calories simply by walking at 2mph for 30 minutes. Up your speed to 3mph and it’s 99 calories, while 4mph is 150 calories (equivalent to three Jaffa cakes and a jam doughnut!). Work that short walk into your daily routine and you’ll shed the pounds in no time.

4. Walking prevents dementia

Older people who walk six miles or more per week are more likely to avoid brain shrinkage and preserve memory as the years pass. Since dementia affects one in 14 people over 65 and one in six over 80, we reckon that’s a pretty great idea.

5. Walking tones up legs, bums and tums

Give definition to calves, quads and hamstrings while lifting your glutes (bum muscles) with a good, regular walk. Add hill walking into the mix and it’s even more effective. Pay attention to your posture and you’ll also tone your abs and waist.

6. Walking boosts vitamin D

We all need to get outside more. Many people in the UK are vitamin D deficient, affecting important things like bone health and our immune systems. Walking is the perfect way to enjoy the outdoors while getting your vitamin D fix.

7. Walking gives you energy

You’ll get more done with more energy, and a brisk walk is one of the best natural energisers around. It boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert and alive. Try walking on your lunch break to achieve more in the afternoon.

8. Walking makes you happy

It’s true – exercise boosts your mood. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So for positive mental health, walking’s an absolute must.

The above 8 benefits article was found on www.tescoliving.com

Keep Moving!

Your health is determined by how you eat, move and think...

Best,

DrJ

Hofferth Chiropractic Center

574-256-1008

hofferthcc@attnet

Office Hours:

Monday  9-12 & 2-6

Tuesday  10-1 & 2-6

Wednesday  9-12 & 2-6

Thursday  10-1 & 2-5

Friday  9-12

How to Eat more Mindfully

The Pro-Delite protocol is a low-carb diet protocol that is very effective in helping dieters lose weight and keep it off.  Low-carb diets are the future and really should be embraced as a life style!

A challenging trait of many of our dieters is "eating on the run" and mindlessly grabbing food when they are hungry to get through the day.  Food should be consumed mindfully with appreciation and awareness of what you are eating.  The concept of mindfulness is very popular and can be applied to all areas of your life, including eating.  Below is a terrific infographic that gives a ton of great info on the science of mindful eating.....enjoy!!

Remember to slow down, enjoy your food and work on becoming more mindful!

Your health is determined by how you eat, move and think...

Best,

DrJ


Hofferth Chiropractic Center
574-256-1008
hofferthcc@attnet

Office Hours:
Monday  9-12 & 2-6
Tuesday  10-1 & 2-6
Wednesday  9-12 & 2-6
Thursday  10-1 & 2-5
Friday  9-12

Carbohydrate Intake Recommendations

As most of you know, the Pro-Delite program is based on restriction of carbohydrate consumption to switch your metabolism to a fat burning state (ketosis).  We often get questions about the total grams of carbohydrates that you should consume daily to achieve a fat burning metabolism.

There are many graphs and charts available on-line that do a great job of outlining recommendations. The best numbers that I have found are from "The Primal Blueprint" by Mark Sisson.  Mark is an authority when it comes to the Paleolithic diet and has a resource called "The Primal Blueprint Carbohydrate Curve" that is excellent and simple to understand.

He defines the following ranges of carbohydrate intake:

0-50 grams per day:  This intake will put you in ketosis and is great for rapid fat loss.

50-100 grams per day:  This will put you in a metabolic state (sweet spot) for weight loss.  This will promote steady fat loss. (THIS IS THE OPTIMAL RANGE FOR MOST PRO-DELITE DIETERS)

100-150 grams per day:  This intake is described as the maintenance zone.  After achieving your weight loss goal...this is your desired range for lifestyle maintenance of your weight.

150-300 grams per day:  This level of consumption is the insidious weight gain zone.  Carbohydrate consumption will sneak up on even the most "healthy eaters" in the form of breads, cereals, fruit, rice....Daily consumption at this level will promote slow steady weight (fat)gain.

300+ grams per day:  The level promotes excess production of  insulin and you will store excess fat as a result.  This is considered a danger zone of consumption.




I personally use the above graph to monitor my daily intake and I think it is a fabulous resource for you as you monitor your carb intake!

Remember that your health is determined by how you eat, move and think...

DrJ


Hofferth Chiropractic Center
574-256-1008
hofferthcc@attnet

Office Hours:
Monday  9-12 & 2-6
Tuesday  10-1 & 2-6
Wednesday  9-12 & 2-6
Thursday  10-1 & 2-5
Friday  9-12

Happy 2016 Re-Start Specials

Happy New Year

We hope that this post finds you well!

If you are anything like me, then you have made a few resolutions for 2016.  I actually am actually making a few solid resolutions for this year (one of them is to post more blog entries)!

Many people make self-promises to get healthy by exercising, eating healthier, losing weight, being more mindful, being more positive...

If one of yours' is to eat healthier and/or lose a bit of "holiday" weight, a re-start of Pro-Delite may be just what you need!  We have found over the years that a carbohydrate restricted diet like Pro-Delite (for 2 weeks or longer)  is a terrific way to detox from the holiday sugar extravaganza and re-start the year healthy.

To help our past dieters get a great start to 2016, we have 2 re-start options.

Option 1:
Pro-Delite protocol and other information handouts
6 boxes of Pro-Delite food
2 weeks of multi-vitamin
$99.00 (normal price $125.00)

Option 2:
Pro-Delite protocol and other information handouts
12 boxes of Pro-Delite food
4 weeks of multi-vitamin
$189.00 (normal price $250.00)

We are carrying the following:  cocoa cereal, cinnamon vanilla cereal, BBQ chips, caramel crunch bars, peanut butter crunch bars, proticcino, hot chocolate, pineapple-orange drink, wildberry drink, chocolate drink, chocolate & vanilla pudding.

Special food orders can be accommodated with larger orders.

We will have limited availability for private coaching but Dr.Jerry will be posting to our blog regularly.  He will also be available by telephone (by appointment) and by e-mail. 

**These re-start programs are exclusively for past dieters familiar with Pro-Delite.  Prospective/New dieters will be advised to attend a new dieter workshop and have a personal consultation with one of our coaches before beginning the program.

Food quantities are somewhat limited call in your orders today!

Thanks and remember that our health is determined by how we eat, move and think!

DrJ

Hofferth Chiropractic Center

Office Hours:
Monday  9-12 & 2-6
Tuesday  10-1 & 2-6
Wednesday  9-12 & 2-6
Thursday  10-1 & 2-5
Friday  9-12