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|Posted by Riverview Chiropractic on March 17, 2016 at 10:00 AM|
We're very excited to be a part of the first
Beyond the Bump expo here in Buffalo!
Come and visit us on Saturday, April 2, 2016 and see all that our Buffalo community has to offer when you're expecting.
You can purchase tickets through the link here: TICKETS
|Posted by Riverview Chiropractic on March 10, 2016 at 5:20 PM|
Vegetable oil, for searing
2 1/2 pounds beef chuck, cut into 2-inch cubes
Kosher salt and freshly ground black pepper
2 tablespoons unsalted butter
2 medium onions, cut into 6ths
5 cloves garlic, crushed
1 tablespoon tomato paste
1/3 cup all-purpose flour, or to cover
10 cups cold water, or chicken or beef broth, homemade or low-sodium canned
6 sprigs parsley
6 sprigs fresh thyme
2 bay leaves
1 1/4 pounds medium red potatoes, quartered
4 medium carrots, cut into 2-inch pieces
2 celery stalks, cut into 2-inch pieces
7 canned whole, peeled tomatoes, lightly crushed
2 to 3 teaspoons red wine vinegar, or to taste
Heat a large Dutch oven with a tight-fitting lid over medium-high heat. Pour in enough oil to fill the pan about 1/4-inch deep. Season the beef generously with salt and pepper, and add to the pan. Saute half the meat, uncovered, stirring only occasionally, until well-browned, about 8 minutes. Using a slotted spoon, transfer the beef to a plate. Repeat with the remaining beef. Discard the oil and wipe out the pan.
Preheat the oven to 325 degrees F. Return the pot to the stove and melt the butter over medium high heat. Add the onion and cook, stirring, until lightly browned, about 5 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Add the tomato paste and cook, stirring, until lightly browned, about 1 minute more. Add the reserved beef and scatter the flour over the vegetable and beef mixture (enough to lightly coat) and cook stirring until lightly toasted. Add the water or broth, and bring to a simmer. Tie the parsley, thyme, and bay leaves together with a piece of kitchen twine and add the bundle to the pot. Season with 2 teaspoons salt, or to taste. Cover and transfer to the oven. Cook the meat until just tender, about 1 1/2 hours. (This can also be done on the stove at a low simmer.)
Remove pot from the oven. Skim the fat from the cooking liquid with a spoon or ladle. Add the potatoes, carrots, celery, and the tomatoes, and bring to a simmer on top of the stove. Cook, uncovered, stirring occasionally, until the liquid thickens and the vegetables are tender, about 1 hour. Remove and discard the herb bundle. Stir in the vinegar and season with salt and pepper, to taste. Divide among bowls and serve immediately.
Read more at:
|Posted by Riverview Chiropractic on March 1, 2016 at 5:15 PM|
My back doesn’t hurt…why should I still be adjusted?
by Dr. Sasha Marinaccio
“If I no longer have back pain, why should I still be adjusted?” This is a common question that Chiropractors hear. Many patients equate the need for Chiropractic care with pain. While Chiropractic is a wonderful treatment for low back and sciatic pain, neck pain, and headaches, pain relief is not the only goal. The primary goal is to help enhance the function of your nervous system, and encourage proper blood flow and lymphatic drainage for all the cells and tissues of the body.
A time period when Chiropractic is very important is during pregnancy. This is a special time for women when taking care of the body is top priority in order to grow a baby! Regular checkups and adjustments to the pelvis is vital to ensure that baby has lots of room to grow and eventually move into proper head down positioning for birth. After baby is born, moms usually need extra care to help maintain good posture from nursing and help promote successful milk production.
Delivering a baby is hard work… so is being born! The descent through the birth canal can be difficult on a baby and little ones should be evaluated after delivery to promote proper spinal and cranial motion. Medical intervention can result in birth trauma from forceps use or vacuum extraction. When a baby’s joints are restricted and nervous system function is compromised, this could lead to symptoms such as colic, gas, constipation and difficulty latching.
Kids need Chiropractic too! Children encounter many physical stressors throughout the day from playing with siblings and participation in sports, to long periods of time spent on computers and gaming systems, and exposure to lots of new germs at school. Spinal checkups are important in these early years of development to check for scoliosis and poor posture. When is the last time you felt your child’s backpack? The weight of backpacks can lead to back pain and poor posture can contribute to headaches. Chronic and recurrent ear infections are often a result of poor middle ear drainage; gentle adjustments to the first cervical vertebra (atlas) and the cranial bones can reestablish proper drainage.
Another great time to be evaluated and adjusted is when you’re sick. When the joints of your neck are moving well, this promotes drainage from the head which can alleviate sinus congestion (also helpful for allergy sufferers). If you’ve been coughing non-stop, a checkup of your upper and middle back is important to help promote good communication from the nervous system to your lungs, and maintain good ribcage motion. When your lymphatic and vascular systems are working efficiently, this will also boost your immune system.
As you age, your joints need to keep moving in order to help prevent deterioration and arthritis. Chiropractic can help keep the body in motion allowing for exercise and good posture throughout your life. Doctors can also prescribe specific exercises and stretches, tailored to your needs as they change during the span of your life. Here at Riverview we believe that every body, from birth to death, needs periodic spinal checkups to help keep it functioning as best as possible. Talk to your Chiropractor if you have questions about wellness care or whether or not Chiropractic may be helpful for a specific problem you or a loved one is facing. Here’s to health!
|Posted by Riverview Chiropractic on February 15, 2016 at 5:30 PM|
Roasted Tomato, Kale and Sausage Soup
2 tablespoons neutral oil (like grapeseed)
20 ounces fresh (uncooked) Italian-style turkey or pork sausage
2 medium yellow onions small dice
kosher salt and Freshly ground black pepper
4 celery stalks small dice
8 garlic cloves thinly slided
1 teaspoon crushed red pepper flakes
1 cup dry white wine such as a Sauvignon Blanc
4 cups low-sodium vegetable broth, chicken broth, or water
1 (14 ounce) can diced fire-roasted tomatoes
2 cups water
12 ounces small red or buttercream potatoes cut into 1-inch pieces
Piece of Parmigiano-Reggiano cheese rind plus cheese for garnish (optional)
4 ounces kale stemmed and thinly sliced
Heat the oil in a large, heavy-bottomed Dutch oven or pot over medium heat. When it shimmers, add the sausage and cook, turning occasionally, until well browned all over, about 8 minutes. Remove to a plate and set aside.
Return the pan to medium-low heat, add the onion, season with salt and pepper, and cook, stirring occasionally, until golden brown, about 3 minutes. Stir in the celery, garlic, and red pepper flakes and cook until the celery just starts to soften, another 3 minutes. Add the wine and stir with a wooden spoon, scraping up any browned bits on the bottom of the pan and cook until the alcohol smell is gone, about 2 minutes.
Add the broth, tomatoes and their liquid, water, potatoes, and cheese rind (if using) and bring to a boil over high heat. the potatoes, the tomatoes, their juices, and broth and bring to a boil. When the soup boils, reduce the heat to low, partially cover and cook until the potatoes are knife tender, about 15 minutes.
Slice the reserved sausage into 1/2-inch rounds then add it and the kale to the pot. Cook until the sausage is heated through and the kale is wilted, about 5 minutes. Taste, adjust seasoning, grate cheese over the top, as desired, and serve.
|Posted by Riverview Chiropractic on February 2, 2016 at 3:10 PM|
Winter & Health
by Alaina Rowswell-Kuliikowski DC DICCP
We got a late start to winter this year. For those of us who love snow, it’s been a sad El Nino year, but I am aware there are those of you who disagree with me. It seems this is a perfect time to discuss winter in Western New York and your health.
1.) Shoveling snow: For those of us who are healthy enough for the endeavor here are a few pointers.
a.) Be sure someone knows you are going out to shovel. Accidents do happen and you don’t want to be outside in the elements without someone else knowing you are there.
b.) Dress appropriately. Be sure you are wearing gloves or mittens for your hands and a hat for your head. Heat can be conserved by taking that extra step of a covering for your head.
c.) Be sure to distribute your weight, and bend your knees when you use a shovel. Bending strictly from the waist and lifting snow can cause injury to your back. Bending your knees enables you to have extra power for snow removal. Alternate using your left and right sides to distribute the stress.
d.) If you can, use more pushing of snow, like a plow versus lifting up the snow and putting it somewhere.
e.) Be sure you take breaks. If you are fatigued, you will not be as efficient at snow removal as you would be if you took the occasional break.
f.) As with all exercise, you should not be exerting so strenuously that you could not carry on a conversation. You don’t want to have restricted breathing when you are out in the cold.
2.) Realize the change in humidity as well as climate.
a.) We live in a very humid climate. There is a lot of moisture in our air. During the winter months, we move indoors and the climate has changed. In order to raise the temperature from out of doors to 68-72 degrees F, much of the moisture in our air is removed.
b.) It is a good idea to use a humidifier in the winter.
i.) Using a humidifier can increase the humidity of the air, and help moisturize your skin. Dry skin is more prone to injury, infection and reaction. Eczema can be kept at bay with a simple humidifier.
ii) Using a humidifier can increase the moisture in your mucous membranes. Your oral and nasal passages have moist mucous membranes to help trap and expel antigens. Virus, allergens, and even bacteria are kept out of your system because of this delightful design. Using a humidifier in your home/ or office will help this process and keep you healthier.
iii) Economics: We all feel warmer when the humidity is higher. If you keep your home/ office humid you will require less heat and feel warmer.
c.) Severe changes in temperature is difficulty on your airways and hormonal changes. Going from the cold to blasting heat, and cold again is difficult on your body. I would suggest setting a reasonable temperature in your car, office and in your home. If you feel cold put on more clothing, if you are warm remove the clothing. Your thymus and thyroid are constantly regulating your body temperature, you don’t want to overcompensate for the elements. Also, use nasal saline washes, or a nasal saline gel frequently to help your body adjust to severe temperature changes. The neti pot, saline drops or gel can be administered throughout the day to protect your mucous membranes from intruders and dryness.
3,) Nutrition desires change in the Winter
a.) Eating local is more difficult in the winter. Our farmers markets are not operational, and any produce that is grown locally is likely to be done so in a greenhouse. Our onions, garlic, and winter squash are plentiful and not very expensive this time of year. I would encourage your health pursuits to eat as local as possible.
b.) When choosing foods, choose foods grown with as little pesticide use as possible. (That is what organic implies.) Also, be cautious of foods that are genetically modified. Where possible heirloom seeds and foods provide the least amount of artificially altered genetic material. Our FDA only asks companies to label food if they aren’t genetically modified (GMO), so look for that label.
c.) Be aware that in the cold weather, your body instinctively desires carbohydrate rich foods. These are foods that I would describe as comfort foods. For example potato, rice, pasta, breads, baked goods and even fruits are foods rich in carbohydrates. Eating this type of food will help your body to store fat to help keep you warm. Beware! This is not so good for the rest of your health. These foods also increase inflammation and provide insulin resistance. Try to overcome this desire with eating protein dense, low glycemic index foods and healthy fats. You will feel full and not pack on the pounds.
4.) Water intake is especially important all year round. But, it is worth mentioning at this point. Many of my patients have come in complaining of headaches. Please take note of this, the leading cause of headache is dehydration! Be sure you are drinking approximately 1/2 your weight in ounces if you are experiencing unwanted symptoms. For example, I weigh 140 Lbs, so it would be a good idea for me to drink 70 ounces of fluids per day if I am experiencing headache or pain.
5.) Exercise is always important, but many of us take a break over the holidays, and know the gyms are busy in early January with people starting a New Year’s Resolution. It’s February now, so go ahead back to the gym. If it is nice, put on warm clothes and walk outdoors. You can make a little Vitamin D out there when the sunshine hits your face. But, if you are committed to stay indoors until spring, check out YouTube. I am amazed at all of the free exercise classes available on YouTube. I even took tap dancing lessons online with YouTube. So, surf the web, and find something you like on your laptop and follow along right in your own home. As always, you should consult with your chiropractor on a great place to start. Especially if you have just sustained an injury.
As we enjoy our winter sports, the cozy evenings indoors with a good book, celebrations with family and relishing those sunny days, keep in mind these helpful tips for Winter. Get adjusted regularly and keep your joints moving. Remember, your nerve supply, blood supply and lymphatic return all flows through your joints. It is important to keep them moving to promote health and fight disease. Getting adjusted even helps fight that common cold. For those of us who haven’t taken the time to take care of ourselves, call today for an appointment with your favorite chiropractor. We are here to serve you, and help you to pursue optimal health naturally.
|Posted by Riverview Chiropractic on January 15, 2016 at 9:10 AM|
Slow Cooker Chicken Parmesan Soup
Prep time: 20 minutes
3 garlic cloves, minced
1 green bell pepper, chopped
1 can (14.5 ounces) crushed tomatoes
1/2 pound boneless, skinless chicken breasts
3 cups less-sodium chicken broth
1/3 cup chopped white onion
1/3 cup shredded Parmesan cheese, plus extra for garnish
1 tablespoon chopped fresh basil
2 teaspoons chopped fresh oregano
1/8 teaspoon red pepper flakes
4 ounces gemelli or penne pasta
Chopped fresh basil or parsley, for garnish
1. In slow cooker, stir together garlic, bell pepper, crushed tomatoes, chicken, broth, onion, 1/3 cup cheese, basil, oregano and red pepper flakes. Cook on high 3-1/2 hours or on low 7 hours.
2. Transfer chicken breasts to cutting board and coarsely shred; return to slow cooker. Stir in pasta. Cook on high 30 minutes longer or until pasta is cooked al dente.
3. Serve garnished with extra Parmesan cheese and chopped basil or parsley.
|Posted by Riverview Chiropractic on January 4, 2016 at 9:00 AM|
Getting Fit for Free in 2016
by Dr. Danielle Tomko
It can be so easy to come up with financial or time-related excuses not to get fit, but hopefully the following can demonstrate how easy it is to get into shape for free. Not only do these tips carry no additional financial burden, but some can even be done bit by bit throughout a day or week to make it easier to fit physical fitness into a busy schedule! Don’t forget to ask your chiropractor if these exercises are right for you and to be trained in proper form and positioning.
▪ Park at the end of parking lots to add more steps walked per day. Similarly, try taking the stairs instead of the elevator or escalator. Each time you choose to walk a little farther or climb a few more stairs is extra physical activity you can count toward your daily goals.
▪ Exercise using your own body weight as resistance. Great examples of exercises include lunges and squats. To increase difficulty, use a step or a kitchen chair to prop up a foot while doing single leg squats. Your weight remains on the foot that is on the ground, but doing these exercises with one leg is inherently more difficult.
▪ Use everyday household objects to add resistance training to your day. Hold a can of soup in each hand to perform bicep curls, tricep extensions, deltoid fly, and chest presses. Bags of flour or sugar, and jugs of detergent can be held out in front of your body for added resistance when doing weight-bearing exercises like lunges and squats. Do a few of these exercises throughout the day when cooking, doing laundry, or even brushing your teeth, and you will be surprised how much exercise you can fit into your day with very little added time commitment.
▪ Crunches, push-ups, and planks are some of the most modifiable exercises to suit your needs, experience, and skill level. The whole family can get involved by having contests for the longest held plank or most push-ups.
▪ Get outside! Go for walks, jogs, or bike rides and see the beauty of Western New York throughout the seasons. Explore destinations like Delaware Park and the bike path along the Niagara River.
▪ If the weather is inclement, as is so common in Western New York, don’t let it stop you! Head to the mall and walk around at a brisk pace for 20 to 30 minutes. A little window shopping doesn’t hurt either, and it’s still free!
▪ In the months with nicer weather, take advantage of town amenities such as public pools. With a resident ID card, you typically can have unlimited swimming access in your town.
▪ Get together with friends! Whether playing a sport like basketball, football, or baseball or just playing catch, it can be a lot of fun to play an active game with friends. Not to mention the added benefit of being accountable to one another to make sure everyone gets moving too!
▪ Watch a fitness video online. There are countless free fitness videos streaming online on sites like youtube.com. It can be just as fun as taking a class, but with the added comfort of your own living room! Although there can be strength in numbers, especially when other class members add to the excitement, it can be nice to know that no one is watching. For this reason, online Zumba or yoga, for example, can be remarkably liberating and great stress reducers. Just have fun!
Happy New Year and have fun getting fit for free in 2016!
|Posted by Riverview Chiropractic on December 12, 2015 at 10:45 AM|
ROASTED WINTER VEGETABLES
1 pound carrots, peeled
1 pound parsnips, peeled
1 large sweet potato, peeled
1 small butternut squash, peeled and seeded (about 2 pounds)
3 tablespoons good olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 tablespoons chopped flat-leaf parsley
* Preheat the oven to 425 degrees F.
* Cut the carrots, parsnips, sweet potato, and butternut squash in 1 to 1 1/4-inch cubes. All the vegetables will shrink while baking, so don't cut them too small.
* Place all the cut vegetables in a single layer on 2 baking sheets. Drizzle them with olive oil, salt, and pepper. Toss well. Bake for 25 to 35 minutes, until all the vegetables are tender, turning once with a metal spatula.
* Sprinkle with parsley, season to taste, and serve hot.
|Posted by Riverview Chiropractic on December 1, 2015 at 10:45 AM|
Massage gift certificates are a lovely holiday gift for all ages. Stop in to purchase a gift certificate for family members and give the gift of health and relaxation this season!
|Posted by Riverview Chiropractic on December 1, 2015 at 10:05 AM|
Probiotics: What Are They and What Are They Good For?
by Dr. Sasha Marinaccio
Probiotics are friendly bacteria that are normally found in our body. When you think of bacteria, the first thing that may come to mind are the bad microorganisms that cause infections in the body. However, not all are harmful. In fact, the good ones are essential in keeping our gut flora – the microorganisms that live inside our digestive tract – in proper balance to keep us healthy.
When our gut flora becomes imbalanced, it can cause an array of problems from digestive issues and allergies, to yeast infections and headaches. Much has been learned in recent years about the crucial balance within our gut, and there is still more to discover. We now know that between 70-80% of our immune system lies in the gut flora! Who knew that a healthy belly meant a healthier immune system?
Our delicate balance can become upset from antibiotic use and an unhealthy diet full of sugar, artificial ingredients and processed foods. For some, gluten intolerance can inflame the lining of the digestive tract and affect the good flora there. Antibiotics can be lifesaving, but they are widely overused today. This not only fuels the problem of antibiotic resistance, but antibiotics are also not very discriminatory in the bacteria they kill. When you take an antibiotic, it can wipe out the good bacteria in addition to the bad. This is why some people may experience yeast and urinary tract infections or get sick again after a course of antibiotics. When the good bacteria can’t keep the bad microorganisms in check or the immune system is weakened, it effects our body’s responses to other problems. Your doctor may recommend you take a course of probiotics after being prescribed an antibiotic in order to keep the gut flora balanced.
The lining of our intestines is like a gate: it lets in the good things our body needs and keeps out the bad things. When that lining is chronically inflamed and our gut flora is imbalanced, this can lead to a scenario called “leaky gut” in which the gate is opened and lets things into the body which aren’t supposed to get in. This can lead to the body mounting an immune response and eventually may lead to autoimmune disorders, food sensitivities and allergies, which may be a cause of digestive problems and headaches, amongst other conditions. In addition to fixing the diet, probiotics can be helpful in healing the damaged intestinal lining and sealing up the gate.
Probiotics can be helpful for adults, children and even infants. As an infant’s immune system is developing and being fueled by antibodies from breastmilk, a probiotic can be helpful to aid in fighting off recurrent colds or ear infections. They may also be able to improve digestion when there are symptoms of constipation, diarrhea or painful gas.
So, where do we find probiotics? What are they best ways to get them into our body? Probiotics can come in supplement form, which are great when there is an immediate need to help an acute problem. They are also found naturally in fermented foods. Fermented dairy products, such as yogurt (without added sugar) and kefir, are good sources as well as fermented vegetables like pickles, sauerkraut and kimchi. Be aware that pasteurization, a heating process used in most commercial products to kill bacteria, can negate the health benefits of fermented foods. If the idea of fermented foods is unappealing and you’d rather take a supplement, look for one that contains multiple bacterial strains including Lactobacillus and Bifidobacterium. A bacteria count (CFU) in the billions is recommended. Always check for an expiration date. Supplements come in capsules, chewable tablets and powders, depending on your needs.
If you have questions, talk with your Chiropractor or Naturopathic physician as they can help you find a high-quality supplement and dose that is best for you and your children. They can also help you determine whether adding a probiotic to your daily regimen is necessary and work on your diet to address your health concerns.
For more information on gut flora, see the resources below:
• Gut and Psychology Syndrome: http://www.gaps.me/preview/?page_id=20
• Group b strep in pregnancy: http://avivaromm.com/group-b-strep-gbs-in-pregnancy-whats-a-mom-to-do
• Fermenting your own vegetables: http://articles.mercola.com/sites/articles/archive/2012/12/15/caroline-barringer-interview.aspx
• Probiotics and children: http://www.parents.com/toddlers-preschoolers/feeding/healthy-eating/probiotics-the-friendly-bacteria/