Dr. Steve Kreutz
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20 Tips To Living Well

By Live Well 360 Guest Blogger Julianne Erickson

I find that with the new year I always reflect on life; what have I been doing well? What can I improve on? What have I learned? I’ve created a list of items that I’ve learned throughout the years that, I hope, will help you live well in the years to come. Everybody wants to be happy, feel good, and love life. Follow these tips and I guarantee you’ll be on the road to a life you will love.

1 – Eat clean and eat often

The cleaner you eat, the better you’re going to feel… and never, ever skip meals.

Think of your metabolism as a fire; if you throw a big log on the fire, it’s just going to smolder. But, if you continually throw on kindling, your fire is going to roar. Your metabolism works the exact same way.

Feed yourself small meals throughout the day and you’re going to burn major calories.

2 – Hydrate, hydrate, hydrate!

3 – Sleep 7-8 hrs every night.

Our body does most of its recovery during sleep. The shorter you sleep, the less recovery you’ll get, and the worse you’re going to feel.

4 – Take a multivitamin

Take a high quality multivitamin, fish oil, and vitamin C every day.

5 – No matter what, move your body regularly…

…lift weights, run, dance, hike…

6 – Don’t dwell on the past.

Learn from it, let it go, and move on.

7 – Set goals.

Make sure they’re measurable and that you check in periodically to make sure you’re progress is on track. Goals create direction, motivation, and purpose.

8 – Be thankful. Be humble.

9 – Discover your passion

Do what you love as often as possible.

10 – Surround yourself with awesome people.

People you love, make you feel good, and support your dreams.

11 – Express your love to the important people in your life as often as possible.

Not only will this make them feel good, but it makes you feel great!

12 – Lift HEAVY weights.

If it doesn’t challenge you, it doesn’t change you. And there is almost no better feeling than throwing up a weight you weren’t able to lift 2 weeks ago.

13 – Express yourself.

There’s only one you – own it, love it, and let yourself shine!

14 – Help others.

15 – Workout because you love your body, not because you hate it.

As they say at Live Well 360, fitness should be something you GET to do, rather than something you HAVE to do. Find activities you enjoy and make you feel good, and then do them!

16 – Your time is valuable.

If something doesn’t bring anything positive to your life, it doesn’t deserve your time.

17 – No more negative self-talk.

I’m too fat. I’ll never look like him/her. I’m not good enough, smart enough, pretty enough. I’ll never be able to lift that much weight, run that fast, be that athletic…. It all ends here.

The more time you spend in the negative, the worse it gets, and the longer it takes to climb out of. You’d never talk about your friends that way, or allow someone else to, so why on earth would you talk to yourself that way?! You should always be your #1 fan!

18 – Take time to relax and recharge.

Take vacations and don’t work too much. At the end of this life you’ll never say, “I wish I had spent more time at the office”.

19 – When it comes to fitness and nutrition, focus on performance.

Gauging your progress purely by the number you see on the scale is not only incorrect, but it can take you to a VERY negative place.

As soon as you change your mindset and put your energy into lifting heavier and performing better, you’ll be amazed at how much easier it is to eat clean and avoid the junk, you’ll see jaw-dropping changes in your body, and you’re going to feel fantastic!

20 – Believe in yourself! Live well !


I genuinely hope that you will take these points and run with them. There is no dress rehearsal for life; this is our one shot to make it a great one, so why not start today?

Erickson, Julianne “20 Tips to Living Well.”  Live Well 360.  n.p.,n.d.  Web.  18 Sept. 2013
< http://livewell360.com/2013/01/20-tips-to-living-well/>


What’s the best treatment for neck pain?

Seeing a chiropractor or engaging in light exercise relieves neck pain more effectively than relying on pain medication, new research shows.

The new study is one of the few head-to-head comparisons of various treatments for neck pain, a problem that affects three quarters of Americans at some point in their lives but has no proven, first-line treatment. While many people seek out spinal manipulation by chiropractors, the evidence supporting its usefulness has been limited at best.

But the new research, published in The Annals of Internal Medicine, found that chiropractic care or simple exercises done at home were better at reducing pain than taking medications like aspirin, ibuprofen or narcotics.

“These changes were diminished over time, but they were still present,” said Dr. Gert Bronfort, an author of the study and research professor at Northwestern Health Sciences University in Minnesota. “Even a year later, there were differences between the spinal manipulation and medication groups.”

Moderate and acute neck pain is one of the most frequent reasons for trips to primary care doctors, prompting millions of visits every year. For patients, it can be a difficult problem to navigate. In some cases the pain and stiffness crop up without explanation, and treatment options are varied. Physical therapy, pain medication and spinal manipulation are popular options, but Dr. Bronfort was inspired to carry out an analysis because so little research exists.

“There was a void in the scientific literature in terms of what the most helpful treatments are,” he said.

To find out, Dr. Bronfort and his colleagues recruited a large group of adults with neck pain that had no known specific cause. The subjects, 272 in all, were mostly recruited from a large HMO and through advertisements. The researchers then split them into three groups and followed them for about three months.

One group was assigned to visit a chiropractor for roughly 20-minute sessions throughout the course of the study, making an average of 15 visits. A second group was assigned to take common pain relievers like acetaminophen and — in some cases, at the discretion of a doctor — stronger drugs like narcotics and muscle relaxants. The third group met on two occasions with physical therapists who gave them instructions on simple, gentle exercises for the neck that they could do at home. They were encouraged to do 5 to 10 repetitions of each exercise up to eight times a day. (A demonstration of the exercises can be found at www.annals.org).

After 12 weeks, the people in the non-medication groups did significantly better than those taking the drugs. About 57 percent of those who met with chiropractors and 48 percent who did the exercises reported at least a 75 percent reduction in pain, compared to 33 percent of the people in the medication group.

A year later, when the researchers checked back in, 53 percent of the subjects who had received spinal manipulation still reported at least a 75 percent reduction in pain, similar to the exercise group. That compared to just a 38 percent pain reduction among those who had been taking medication.

Dr. Bronfort said it was a “big surprise” to see that the home exercises were about as effective as the chiropractic sessions. “We hadn’t expected that they would be that close,” he said. “But I guess that’s good news for patients.”

In addition to their limited pain relief, the medications had at least one other downside: people kept taking them. “The people in the medication group kept on using a higher amount of medication more frequently throughout the follow-up period, up to a year later,” Dr. Bronfort said. “If you’re taking medication over a long time, then we’re running into more systemic side effects like gastrointestinal problems.”

He also expressed concern that those on medications were not as empowered or active in their own care as those in the other groups. “We think it’s important that patients are enabled to deal with as much control over their own condition as possible,” he said. “This study shows that they can play a large role in their own care.”

O’Conner, Anahad “For Neck Pain, Chiropractic and Exercise Are Better Than Drugs: What’s the best treatment for neck pain?.”  New York Times. n.p., 3 January 2012.  Web.
< http://well.blogs.nytimes.com/2012/01/03/for-neck-pain-chiropractic-and-exercise-are-better-than-drugs/>


Wellness is much more than merely physical health, exercise or nutrition. It is the full integration of states of physical, mental, and spiritual well-being. The model used by our campus includes social, emotional, spiritual, environmental, occupational, intellectual and physical wellness. Each of these seven dimensions act and interact in a way that contributes to our own quality of life.

    .Social Wellness is the ability to relate to and connect with other people in our world. Our ability to establish and maintain positive relationships with family, friends and co-workers contributes to our Social Wellness.
    .Emotional Wellness is the ability to understand ourselves and cope with the challenges life can bring. The ability to acknowledge and share feelings of anger, fear, sadness or stress; hope, love, joy and happiness in a productive manner contributes to our Emotional Wellness.
    .Spiritual Wellness is the ability to establish peace and harmony in our lives. The ability to develop congruency between values and actions and to realize a common purpose that binds creation together contributes to our Spiritual Wellness.
    .Environmental Wellness is the ability to recognize our own responsibility for the quality of the air, the water and the land that surrounds us. The ability to make a positive impact on the quality of our environment, be it our homes, our communities or our planet contributes to our Environmental Wellness.
    .Occupational Wellness is the ability to get personal fulfillment from our jobs or our chosen career fields while still maintaining balance in our lives. Our desire to contribute in our careers to make a positive impact on the organizations we work in and to society as a whole leads to Occupational Wellness.
    .Intellectual Wellness is the ability to open our minds to new ideas and experiences that can be applied to personal decisions, group interaction and community betterment. The desire to learn new concepts, improve skills and seek challenges in pursuit of lifelong learning contributes to our Intellectual Wellness.
    .Physical Wellness is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. The ability to recognize that our behaviors have a significant impact on our wellness and adopting healthful habits (routine check ups, a balanced diet, exercise, etc.) while avoiding destructive habits (tobacco, drugs, alcohol, etc.) will lead to optimal Physical Wellness.

“Seven Dimensions of Wellness.”  University of California Riverside. n.p. n.d. Web. 12 Sept. 2013 <http://wellness.ucr.edu/seven dimentions.html>  



By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD
Most of us are creatures of habit. We buy the same foods from the same grocery store, prepare the same recipes over and over, and live within our own familiar routines. But if you're serious about eating healthier and losing weight, you need to shake it up, change those bad eating habits, and start thinking differently about your diet and lifestyle.
The problem is that we get so comfortable in our ways that it's hard to give up those old habits.
"Many people are skeptical about changing their diets because they have grown accustomed to eating or drinking the same foods, and there is a fear of the unknown or trying something new," says John Foreyt, PhD, director of the Baylor College of Medicine Behavioral Medicine Research Center.
Even when you want to change, old habits die hard.
"Over time, habits become automatic, learned behaviors, and these are stronger than new habits you are trying to incorporate into your life," says Foreyt.
Even those who manage to change their bad eating habits can easily fall back on their old ways during times of stress. When you're feeling weak or vulnerable, automatic responses often override good intentions.
"Everything can be going along just fine until you hit a rough patch and feelings of boredom, loneliness, depression, or ... any kind of stress," says Foreyt.
Foreyt says tackling bad eating and exercise habits requires a three-pronged approach:
• Being aware of the bad habits you want to fix.
• Figuring out why these habits exist.
• Figuring out how you'll slowly change your bad eating and exercise habits into healthier new ones.
Another expert notes that you're much more likely to be successful at changing your habits if you take things one step at a time. "Try to gradually incorporate new habits over time, and before you know it, you will be eating more healthfully and losing weight," says Keri Gans, MS, RD, American Dietetic Association spokesperson and a nutritionist in private practice in New York.
Eating a healthier diet may be intimidating at first. But once you see for yourself how good it makes you feel -- and how good healthy food can taste -- you have a better chance of succeeding. Over time, your preferences will change and cravings for bad-for-you foods will fade away.
6 Steps to Fix Bad Eating Habits
Here are 6 steps to help you get rid of your old, unhealthy habits and create healthier ones:
1. Take Baby Steps. Making small changes in your diet and lifestyle can improve your health as well as trim your waistline. Some suggestions from the experts:
• Start each day with a nutritious breakfast.
• Get 8 hours of sleep each night, as fatigue can lead to overeating.
• Eat your meals seated at a table, without distractions.
• Eat more meals with your partner or family.
• Teach yourself to eat when you're really hungry and stop when you're comfortably full.
• Reduce your portion sizes by 20%, or give up second helpings.
• Try lower-fat dairy products.
• Make sandwiches with whole-grain bread and spread them with mustard instead of mayo.
• Switch to cafe au lait, using strong coffee and hot skim milk instead of cream.
• Eat a nutritious meal or snack every few hours.
• Use nonstick pans and cooking spray instead of oil to reduce the fat in recipes.
• Try different cooking methods, such as grilling, roasting, baking, or poaching.
• Drink more water and fewer sugary drinks.
• Eat smaller portions of calorie-dense foods (like casseroles and pizza) and larger portions of water-rich foods (like broth-based soups, salads, and veggies).
• Flavor your foods with herbs, vinegars, mustards, or lemon instead of fatty sauces.
• Limit alcohol to 1-2 drinks per day.
• 2.  Become More Mindful. One of the first steps toward conquering bad eating habits is paying more attention to what you're eating and drinking. "Read food labels, become familiar with lists of ingredients, and start to take notice of everything you put into your mouth," says Gans. Once you become more aware of what you're eating, you'll start to realize how you need to improve your diet. Some people benefit by keeping food diaries.
• 3.  Make a Plan; Be Specific. How are you going to start eating more fruit, having breakfast every day, or getting to the gym more often?  Spell out your options. For example: Plan to take a piece of fruit to work every day for snacks, stock up on cereal and fruit for quick breakfasts, and go to the gym on the way to work three times a week. "To say 'I am going to work out more,' won't help you," says Gans. "What will help is thinking about when and how you can fit it into your lifestyle."
• 4. Tackle a New Mini-Goal Each Week. These mini-steps will eventually add up to major change. For example, if your goal is to eat more vegetables, tell yourself you'll try one new veggie each week until you find some you really enjoy. Or look for easy ways to add one more serving of vegetables to your diet each week until you reach your goal. Try topping your lunch sandwich with slices of cucumbers; adding shredded carrots to the muffins you have for breakfast; or topping your dinnertime pizza with sun-dried tomatoes and mushrooms.
• 5.  Be Realistic.  Don't expect too much from yourself too soon. It takes about a month for any new action to become habit. Slow and steady wins the race -- along with a dose of vigilance.
6.  Practice Stress Management. "Focus on dealing with stress through exercise, relaxation, meditation, or whatever works for you, so you don't fall back into those bad habits during periods of stress or use food to help you cope with the situation," advises Foreyt.

Zelman, Kathleen “6 Steps to Change Bad Eating Habits: How you overcome unhealthy habits that are keeping you from losing weight and getting fit.”  WebMD. n.p.,n.d. Web. 11 Sept. 2013

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