General Diet Recommendations

General Diet Recommendations

Increase/Add:

Clean, filtered water, green tea

Whole foods

Vegetables (increase raw to tolerance)(organic preferred)

Fruits (organic preferred)

Juicing (mostly vegetables)

Clean lean meats (natural/organic as possible)

Moderate amount of whole grains

Legumes (beans) in moderate amounts

Omega 3 oils (fish, wild game)

Small amounts of fish (avoid farmed fish) (eat large amounts if mercury free)

Fiber (use a variety, different types help in different ways)

Nuts and seeds in moderate amounts (No hydrogenated oils)

Raw, unsalted nuts

Spices

Olive oil

Decrease/Limit

Simple carbohydrates (sweets, refined breads/grains/pasta)

Juices

Beef, pork, dairy/saturated fats

Vegetable oils (high in omega 6 oils)

Alcohol

Eliminate

Sugar

White Flour (especially white breads and pasta)

Corn syrup additives (of all sorts) - especially high fructose

Refined/Processed/Packaged foods

Hydrogenated/partially hydrogenated oiled/trans fats

Fast foods/Junk foods

Carbonated beverages, Coffee

Artificial Sweeteners

Food additives, preservatives, dyes

Fried foods

Restaurant food (often has hidden harmful ingredients)

Any food causing a negative reaction/symptom

NOTES

1. Begin to make changes slowly

2. Whole foods contain nutrients that work together, giving you great synergistic value.  Organic is best.

3. Variety in the diet increases nutrients and decreases allergies.

4. 'Fortified' usually means the food was stripped of valuable nutrients and synthetic vitamins were added back in.

5. "wheat flour" = "white flour".  "whole wheat" should be stated clearly on the label.

6. Use Stevia, Organic Cane Sugar or Raw Organic Honey (in limited amounts) for a sweetener (found at health food stores).

7. Dr. McLaughlin can analyze you for nutritional supplements giving your body additional support.

For more information, or any questions, please visit us at www.McLaughlinChiro.com or call 440.942.BACK (2225)

“Which Pothole Did It”?

Willoughby Chiropractic Center
Mentor Avenue and Erie Street

It’s a common question Chiropractic patients have… “Hey doc, what do you
      think did it to me this time?  Is it the way I’m sleeping, or maybe the
      stress at work?”  To tell you the truth, without 24/7 video surveillance
      of your every move, it’s difficult to tell.
         
      Trying to determine what specific activity created your Subluxations is
      like trying to figure out which pothole in the road knocked your car out
      of alignment.  They all contribute to it.  And driving in fear – worrying
      about every rock, crack and ditch your car travels over, will only stress
      you more. 
      Instead of fretting over every scenario that could throw your spine out of
      alignment, it’s healthier just to get checked and adjusted on a regular
      basis.  Physical, mental and chemical stress is an everyday part of Life. 
      Chiropractic care simply helps you get past all the bumps you’ll
      eventually hit in the road.


      Your local Willoughby/Mentor Chiropractor
      4045 Erie Street
      Willoughby, Oh 44094
      

Healing Chronic Shoulder Pain

Healing Chronic Shoulder Pain

Chiropractic Care and Rehabilitation of Chronic Pain

Chronic injuries require specific rehabilitation and a long-term approach. Patience is required and it is important to recall that the problem has developed over the course of years and will not be fixed in a matter of weeks or months. Progress should be obtained in the short-term, but such situations usually require consistent, ongoing attention to achieve a long-term solution. Performing the appropriate rehabilitative activities is critically important and chiropractic care can be of great assistance in getting the most out of your exercise program. Regular chiropractic care improves the mobility of your spinal column and removes nerve interference which may cause tight, inflamed muscles. The result is a body that is optimized for good health and full function. By enabling maximum spinal mobility and maximum function of your nerve system, regular chiropractic care helps maximize your body's ability to recover from chronic injury.

As we get older, years and decades of mechanical stress may lead to deterioration of joints, ligaments, and tendons. This degenerative process, commonly known as arthritis, primarily affects weight-bearing joints such as the hips and knees and those found in the lumbar spine. The shoulder, too, is especially prone to undergo arthritic changes owing to its extreme mobility. The extensive range of motion at the shoulder is built-in to the design of this structure, but the tradeoff is instability. The design of the shoulder sacrifices stability for mobility.

Degenerative disorders of the shoulder typically involve the rotator cuff. This broad, flat structure is composed of the muscle-tendon units of the four rotator cuff muscles: the supraspinatus, infraspinatus, subscapularis, and teres minor. The thick covering of the rotator cuff surrounds the head of the arm bone and supports and strengthens the shoulder joint. But owing to the shoulder's inherent instability contrasted with its great mobility, the soft tissues of the rotator cuff undergo repetitive stress and strain. Ultimately, degenerative changes may occur, leading to the two prominent symptoms of pain and restricted range of motion.

An entire orthopedic sub-specialty focuses on treatment of chronic shoulder pain and includes long-term use of anti-inflammatory medication, corticosteroid injections when medications do not provide sufficient relief, and eventually surgery to repair tears in the various rotator cuff tendons. "Revision" surgery is commonly performed when the benefits of prior surgery are exhausted.¹

The good news is that in many cases, a more optimal approach is available, one that utilizes the body's own natural recuperative powers. For many people, chronic shoulder pain can be reduced and chronic loss of mobility can be improved by engaging in specific activities and performing specific rehabilitative exercises. The goals of rehabilitation are to increase shoulder range of motion and build up shoulder strength. As these goals are accomplished, the likely result is reduction of intensity and frequency of occurrence of shoulder pain.

Engaging in an overall strength training program is an important general approach to managing chronic shoulder pain.^2,3 Strength training should be done progressively, starting with light weights and building up over time. Exercises specific to the shoulder include seated dumbbell or barbell presses, dumbbell or cable lateral raises, seated bent-over rows, and internal and external rotation exercises done with very light dumbbells on a flat bench. If one has experienced an acute shoulder injury, early rehabilitation should precede rehabilitative strength training. Early rehabilitation includes pendulum exercises and finger-walking up a wall in both forward-facing and side positions.

Your chiropractor is experienced in injury rehabilitation and will be able to help you design an effective flexibility and strengthening program for improved shoulder function.

¹Keener JD: Revision rotator cuff repair. Clin Sports Med 31(4):713-725, 2012

²Lewis JS: A specific exercise program for patients with subacromial impingement syndrome can improve function and reduce the need for surgery. J Physiother 58(2):127, 2012

³Andersen LL, et al: Effectiveness of small daily amounts of progressive resistance training for frequent neck/shoulder pain: randomised controlled trial. Pain 152(2):440-446, 2011

“Checking Your Eggs…”

“Checking Your Eggs…”
How many times have you had a minor fender-bender, or a slip on the ice and never gave
it a
second thought? Maybe your ego was bruised, but you didn't notice any outward signs of

injury.
What happened to you on the inside could be a different story.
After a trauma, things may appear fine on the outside, but it doesn't mean they're OK

on the
inside. That's why we open egg cartons and check the contents for hidden damage before

we buy
them. The same goes for your spine after any jolt. What may seem like a minor bump from

the
outside, could actually create SUBLUXATIONS on the inside. (Misaligned vertebrae that

interfere
with nerve function, and silently diminish health)
The solution? Get your spine checked for SUBLUXATIONS after any trauma, no matter how

big
or small. If your kid takes a tumble down the stairs - get them checked. If your spouse

backs the car
into a fence post - get them checked. If you tripped over the dog on the way to the

refrigerator last
night - get yourself checked too. Life's tough enough without having to live it
SUBLUXATED.

“Chiropractic Colored Glasses”

“Chiropractic Colored Glasses”
What does the world look like through Chiropractic colored glasses? Does your health
shine brighter… are your relationships with friends and family more in focus… is your

job
performance sharper and crisper?
You 'see' everything through your nerve system – how you feel, how you interact with
the people around you, how you perform at home or at work. When your nerves are
stressed, the line between barely existing and fully living is blurred. However, the

more
clear your nerve system, the better your ability to interact physically, mentally and

spiri-
tually with the world around you; and ultimately the better your quality of Life.
When a Chiropractor adjusts the stress from your nerve system, it's like cleaning the
dirt, streaks and smudges from the lens through which you interpret your world – and
with a clear lens you can see all your potential. Life is vibrant when you're viewing

it
through Chiropractic glasses.

From Your Local Willoughby/Mentor Chiropractor
Located at the intersection of Mentor Avenue and Erie Street.

“Harvard Got it Right…”

At first glance you'd think a Chiropractor was responsible for these words. But they were actually
written by a Harvard medical school instructor in the late 1800's. While this belief is trivialized by the
medical and pharmaceutical community today, it remains the core foundation of the practice of
Chiropractic.
Chiropractors humbly acknowledge that "the ONLY thing that can heal the body is the Power that
created it.” The wisdom Dr. Cabot refers to in his quote is called Innate Intelligence by
Chiropractors. It is the coordinating force that maintains our body’s health. It knowingly
orchestrates all steps involved in the healing process from mending a broken bone to putting cancer
in remission. It is in favor of you living, rather than you dying.
The most important job of a Chiropractor is to teach you about this great force and keep you
connected to it. If you want to meet the REAL doctor responsible for healing you, take a look in the
mirror. It’s the one staring right back at you.

“Keeping Your Pathways Clear…”

“Keeping Your Pathways Clear…”
Safe driving is best accomplished when the roadways are clear. When they become congested (as
in the case of the past Northeast blizzard) travel is impossible until someone opens them. The same
can be said for the role of your Chiropractor.
You want to drive from point A to point B = LIVE
The roads are clogged with snow = SUBLUXATED Nerve System
The plow guy plows it clear = Chiropractic ADJUSTMENT
You can go back to driving as usual = LIVING
In the end, the plow guy isn't going to drive you from point A to point B. He can only clear the
roads so you can get there yourself. Chiropractic and healing is NO different.

Your Local Willoughby/Mentor Chiropractor!