Our First Annual Recipe Contest

Patients and friends of our office know how much we love food and recipes. We hear that our two recipes that appear every month in our newsletter are our patient’s favorite feature. And then, of course, we hear about our patient’s recipes as well.

Are you a creative cook? Do people always ask for your recipes? Have you been looking for your moment of fame? Well here it is! This is your opportunity to have one of your recipes featured in our monthly newsletter! All you have to do is submit your favorite recipe to us in person or via email along with the recipe history (is it yours, your grandma’s, from an old magazine? It does not have to be an original creation!) and why it’s a favorite or tradition in your family. You may submit up to 5 recipes.

In addition to your recipe being published in our newsletter and archived on our website, there are valuable prizes! The First Place winner will receive a free Chiropractic visit with Dr. Walker. Second Place will receive 20 percent off supplements for one visit and Third Place will receive our favorite Allergen Free Baker’s Handbook.

So get cooking and watch our newsletter for some great new recipes! Send in your recipe to info@losgatoswellness.com with "Recipe Contest" as the subject line.

Five Fantastic Bedtime Rituals for a Good Night’s Sleep

Does holiday prep have your mind racing as you check and recheck your mental list of things to do? Sometimes that good night’s sleep doesn’t come as easily at this time of year, so here are a few bedtime rituals that will help you get that necessary snooze time!

1. Listen to your mom! Especially if she suggests a nice cup of warm milk! Milk contains tryptophan, an amino acid known for causing sleepiness. And a warm cup of milk in your hands is physically soothing as well. Add a roaring fire and a cozy throw and you’re on your way to a blissful night’s sleep.

2. Keep a regular sleep schedule, even during the busy holiday season. Keeping your resting and waking schedule consistent allows your body to know when it’s time to call it a day and relax.

3. Take a relaxing soak in the bath. Turn the lights down low, put on your favorite music, light a candle and use your favorite aromatherapy in the water. Lavender is great for relaxation. Warm your towel in the dryer.

4. Help your mind unwind. If you know the practice of meditation, carve out a few minutes before bed. You can also read a relaxing book (stick to lighter “grocery store novels”) or listen to calming music. Chose something that signals your mind that it’s time to move from waking time to sleeping time.

5. Make your bed and bedroom your sanctuary. They say that bedrooms should only be used for sex and sleeping. Try and keep the room neat and free of the items that might distract you like your cell phone, computer and piles of bills and paperwork. Make your bed inviting with nice linens, and comfortable pillows. Try and create a quiet and dark sleeping environment with good window coverings and even a nature sound machine to drown out traffic or neighbor noise. Keep the room cool.

Do you have a favorite bedtime ritual? Let us know!

Holiday Workout Success. You Can do It!

Too busy during the holidays to hit the gym for your usual workout or class? Check out these ideas from Carolyn Rogan, coordinator for the Exercise and Sports Nutrition Clinic at the TWU Institute for Women’s Health to make it a happy and healthy holiday season!

• Get double duty from your shopping by power walking. Wear your walking shoes when you go to the mall and put in a few laps before you make your first stop at a store. Keep your packages in a backpack so your arms are free to pump as you walk. The extra load from the backpack will help you burn more calories.
• Combine family time with fitness. Take a walk with the kids and/or dog. They need the exercise as much as you do. Rake the leaves together, make a pile, and everyone jumps in. Then rake them up again.
• Don’t fight the parking. Plan to park your car in the back of the parking lot when shopping. You won’t find a close spot up front anyway. This way you don’t waste time looking for a close parking space, and the extra walk across the lot will do you good.
• Try a workout routine at home. If you feel like it’s too cold or too dark to be outside, exercise at home. Put in an exercise DVD or tune into one of the fitness channel classes. Better yet, turn up the stereo and dance for a great workout.
• Give yourself a little slack during the holidays. After all, it's a time to have fun and be with family and friends. If you have a rigid attitude toward your diet and exercise, you may end up just giving up because you've set the standard too high.
• Get back in the game. If you do fall off the exercise wagon, there's no reason not to climb back aboard once your post-holiday routine is established. You'll find your stride again before you know it.

Protect Your Back With These Simple Tips For Lifting

1. Think “safety” before lifting anything.
Access the size and weight of what you need to lift. Do you need help? Have you cleared a safe path? Do you know what you’re going to do the item once it’s moved?

2. Keep the item close to your body as you lift it.
By keeping the object close to your body rather than at the end of your reach, you’ll have more strength and control and offer your back considerable support.

3. Keep your feet shoulder-width apart.
A solid base of support is important while lifting. If your feet are too close together you’ll be unstable while feet too far apart will hinder movement. Try to keep feet shoulder width apart and take short steps.

4. Bend your knees and keep your back straight.
Focus on keeping your spine straight and letting your legs do the work. Don’t bend your back and don’t twist your torso.

5. Use your core for stabilization
Tightening your abdominal muscles will hold your back in a good lifting position and ease strain.

6. Lift with your legs.
Your legs muscles are far stronger than your back muscles so put them to work! Bend your knees, not your back. And remember to employ the same techniques when lowering that heavy object to the floor.

7. If you're straining, stop and recruit someone to help.
A back injury can happen quickly. Listen to your body. If you’re straining stop immediately and get help.

8. Wear a belt or back support if you do frequent or heavy lifting regularly at home or work.

A back belt can support your low back by helping you maintain a better lifting posture.

Ballroom to Bedroom

Dancing With the Stars has brought a tremendous amount of attention to the art of social dance. It shows a glamorous, graceful and intimate exchange between a man and woman. But ballroom dancing is definitely not just for the stars, and it can be a great way to create a new intimacy in your relationship.

“In social dancing, men and women communicate through physical rather than verbal cues,” explains, Kim Delli Santi, Director of the APJCC Dance Academy in Los Gatos. “It can be a very intimate experience for a couple.”

While today’s women are strong and independent, in ballroom each sex has their own specific role. “The man is the leader, explains Delli Santi. “He is the frame and she is the picture. It’s his job to nurture her and show her at her best. Women tend to have a difficult time with their role -- giving up their control and following willingly. I often make women close their eyes when they dance to help them be more dependent. And when they finally do, they feel cared for, beautiful and sexy.”

Taking weekly ballroom dance classes is a great way to bring an hour of romance and teamwork into your relationship. By working together and becoming successful, couples strengthen their partnership and enjoy the fruits of their labor. “A man who can dance is always admired,” Delli Santi says “and couples enjoy the attention they get at social events when they hit the dance floor and can really perform.”

But the intimacy of dancing can also be brought home into the bedroom. “Lighting some candles, opening a bottle of your favorite wine and putting on some romantic music can make your practice sessions an event in itself,” Delli Santi recommends. “Even if you can’t execute perfect steps, it’s the relationship that’s important.”

Looking for some romantic dance tunes? DelliSanti suggests this play list for your intimate evening:

Feeling Good - Michael Buble - Foxtrot
I Finally Found Someone - Barbara Streisand & Bryan Adams- Nightclub two-step
Bleeding Love - Ross Copperman - West coast swing/rhumba
If I were a Painting - Gregory Clinton- waltz
Where Would You Be - Martina McBride - Nightclub two-step
Lost - Faith Hill- Nightclub two-step
Weekend in New England - Barry Manilow – Waltz
Unchained Melody - Nightclub two-step
Tango from Scent of a Woman – Tango
When You Say You Love Me - Josh Groban - Nightclub two-step

Interested in Ballroom Dance Classes? Check out http://sites.google.com/site/apjccdanceacademy/home for more information or
email Kim at kdsanti@gmail.com

7 Ways to Bring Home the Magic and Intensify the Intimacy

If you are ready for some activities that can enhance your mood and increase intimacy you don’t necessarily need to drop a fortune on lingerie or pay a lot for an expensive meal. Here are 7 ideas to bring out the romantic in both of you. Try one each day or use them for a weekly date night.

1. Surprise your partner by bringing home one of their favorite edible delights. A dessert from a favorite restaurant, some decadent gelato, or even a favorite snack or fruit is romantic when shared by candlelight.

2. In the age of texts and email, an old-fashioned card or love letter delivered via snail mail gets a lot of attention and can be saved wrapped in a satin ribbon (try doing that with a romantic text!) For a little more fun you can print out sexy love coupons and send them in the mail to work. www.romancestuck.com

3. Have an indoor picnic and play your partner’s favorite board game. A fire, a bottle of your favorite wine, soft music and a few candles will create a cozy and intimate evening.

4. Romance during the day always makes for a better evening! Check the newspaper for local wine walks and festivals to create a special day of togetherness!

5. Plan an intimate lunch date and then call your partner afterward to tell them how much fun you had.

6. Romance isn’t just for weekends! Plan a half-day off work and then escape to Santa Cruz, San Francisco or Half Moon Bay to take in the sights before enjoying a delicious meal and a romantic walk around town.

7. Go to bed early but stay up late talking like a young dating couple. If work, family and life in general dominate your chats get some interesting conversations starters at http://www.futurescopes.com/romantic-ideas/536/40-fun-questions-ask-your-partner

Dr. Fox has given birth to a baby boy!

Dear Patients, Friends and Family,

We have an exciting news that you can sum it up in one word: "BOY"! Kai was born to Dr. Fox and her husband on September 8, 2010. He weighed 8 lbs 3 oz and was 21 inches long. Both the mother and baby are doing well. We are all very excited and wanted to share this with you!

Dr. Walker and Dr. Fox

Fall Sports’ Injuries: When to Seek Help

Fall sports are a big part of the new school year. The soccer fields are full of girls and boys of all ages. And of course, it's time for football, cheerleading, and fall leagues of almost any sport you can think of. In fact, more than 30 million kids in the US participate in organized sports. And where there are kids and sports, there are injuries. Remember that all types of sports have the potential for injury, whether from body contact or just plain overuse or misuse of a body part. It is very important to remember that these young athletes are still growing, increasing their risk for injury. This means if they don't have a strong foundation or their foundation gets damaged, then their growth can be impaired. Aside from the preventive measure of getting a regular structural check-up, here are a few things to look for that may mean it's time to see your chiropractor.

• Posture worsens or changes significantly
• Pain with running (not just discomfort)
• Favoring any limb or body part during sports
• Headaches
• Numbness in the hands or feet

Note: If your child receives a blow to the head you should seek immediate medical attention to ensure that he/she does not have a concussion.

Is ADD Making Back to School Tough for You & Your Child?

As the kids head back to school, some students (and parents!) have a tougher time than others as ADD rears its difficult head. Parents today are barraged by "cures" from diet to hypnosis. To help some of you out, we would like to share how a child struggling with ADD was successfully treated in our office.

"Steve" is a 9-year-old boy who was diagnosed with ADD. He was seen in our office about one year ago because he was having trouble at school and difficulty at home following simple instructions. "Steve" was a wonderfully bright child, but was not meeting his full potential because he had trouble focusing and sitting still.

We tested "Steve" for food allergies and found he was highly allergic to milk, which he drank every morning. Research has shown that there is a strong link between food allergies and behavioral problems. His parents removed milk and milk products from his diet and started to notice an improvement. We also used herbal supplements to help heal his digestive track, which had been very upset by the milk he had been consuming. After about six weeks of avoiding milk, "Steve" was already doing better in school. A year has passed and his teachers and parents comment that he is still "Steve", but a much better student now.

We have had many similar experiences as this in our office. If you have any questions or experiences to share, please do so. We would love to hear what works for you!

We’ve Joined the Blogging Community!

Welcome to our first blog post! We want to welcome everyone to our new phase of information sharing. Subscribe to our blog for great information on your health and well being. We will be sharing tips, tricks, advice and the best home remedies to make for a happier and healthier YOU!

We’re hoping that you won’t just be a reader—be a contributor! We invite you to share your ideas and health tips because knowledge and solutions are a journey that we all have to take. As your Doctors, we are always anxious to add to our cadre of knowledge by learning from our patients and their life experience.

For more information visit our website www.losgatoswellness.com. For appointments please call 408.891.8222