Today, more than ever, fad diets are becoming a popular way to lose weight fast. Diets are based on everything from a persons blood type, skin color, eye color, counting carbs, and some are based on nothing at all. Many of these diets are about deprivation. The basic idea behind many of these diets is the depriving your body of something that it wants and craves. While I don’t believe that you should eat everything that you can get a hold of, your body craves things for a reason.
A lot of times women crave chocolate at certain times of the month, that is due to the high concentration of magnesium in chocolate, a nutrient which becomes depleted. While there may be better ways to get magnesium, your body is very intelligent and knows what it needs to survive. Why would you not want to listen to your own internal regulation system? Losing weight has and always will be about eating less and exercising more. However, depravity is not part of that equation necessarily.
Mostly all of these diets will make you lose weight quickly but an extremely high percentage gain all of the weight back just as fast. Your body burns approximately 1200 calories per day while lying in bed. If you work during the day, you can burn nearly 2000 calories a day not doing anything for exercise. So, how many calories are you eating a day? 3000? 4000? The key to losing weight and maintaining that loss is to equal that balance and then to exceed the calorie intake by 500 per day. A bottle of soda has about 250 calories in it. Therefore, if you drank two bottles of soda a day, switch to water, you would essentially lose a pound per week if all other intakes were even.
Small changes can make a big difference: take the longer walk to work, park your car across the parking lot, take the dog for a walk, cut out soda, take the stairs instead of elevator, little things like this can make a large impact. Simply working out for twenty minutes a day, three to five times a week, and cutting 500 calories out of your diet every day, you will lose one to two pounds per week, healthily, happily, and without depriving your body. It is the little things that matter most in this world and the same applies to becoming healthy, little changes everyday, add up to big changes in the end.
Dr. Carlock is a practicing chiropractor at Village Family Clinic in Hackettstown, NJ. We are a multi-disciplinary facility that offers chiropractic treatment, physical therapy, acupuncture treatment, nutritional counseling, and pain management. Call us at (908) 813-8200 for any questions or to schedule an appointment.
With the American population ever-increasing and life expectancy getting higher- arthritis is on the verge of becoming an epidemic in this country. Arthritis can be a disabling and crippling disease that forces thousands of Americans to become bedridden. Arthritis takes on two distinct forms.
There is the more common type of arthritis, non-inflammatory arthritis. The most prevalent type of non-inflammatory arthritis is degenerative or osteoarthritis. This type of arthritis is typically thought of as part of aging or just getting old. However, osteoarthritis is not a part of the normal aging process, it is due to improper biomechanics, previous injuries, lack of nutrition and exercise. Osteoarthritis is generally a preventable disease.
On the other hand, inflammatory arthritis is very different. Inflammatory arthritis is a more serious form of arthritis and is accompanied with swelling, heat, and difficult movement. The most common type of inflammatory arthritis is rheumatoid arthritis. Rheumatoid arthritis is a genetic disease, which commonly affects women in their 40’s. Rheumatoid arthritis must be treated with medication.
Other common types of inflammatory arthritis included Reactive arthritis, Psoriatic arthritis, and Enteric Arthritis. Inflammatory arthritis is treated with medications (commonly steroids), and cryotherapy (cold treatment).
Osteoarthritis or non-inflammatory arthritis is treated with gentle exercise, stretching, strengthening, chiropractic adjustments, and usually heat is a more palliative treatment. It is very important to distinguish between the two types due to the fact that the treatment between the two diseases is very different. Osteoarthritis can be managed conservatively without drugs or surgery, however, as with most diseases, prevention is the key.
Keeping a healthy diet, exercising on a regular basis, taking your vitamins, and keeping in shape are vitally important in the prevention of osteoarthritis. Proper vitamin supplementation should include a good multivitamin, glucosomine chondroitin for proper joint health, and calcium magnesium for proper bone health. The most significant step we can all take to prevent arthritis and to minimize the symptoms of arthritis is to keep moving. Chiropractic adjustments keep the joints of the spine moving which help decrease the degenerative process.
Remember that movement is life, keep moving! For more information on treating arthritis, contact Village Family Clinic.
Dr. Carlock is a practicing chiropractor at Village Family Clinic in Hackettstown, NJ. We are a multi-disciplinary facility that offers chiropractic, physical therapy, acupuncture, nutritional counseling, and pain management.
Call us at (908) 813-8200 for any questions or to schedule an appointment.
In this video, we're talking about sleeping. So, we see a lot of patients here in our Hackettstown chiropractic clinic who have trouble sleeping, so we're gonna give you some sleep tips, tips to get you to sleep better and some general tips about sleeping with proper positioning.
There's a lot of people with insomnia, which means you're not getting enough sleep, and there's a couple different problems. There’re really two major problems with sleep: we're having trouble falling asleep and we're having trouble staying asleep. So, there's different problems in there. This is a complex issue that we need to consult with you to talk a little bit about it, but there are usually a couple things going on.
The number one reason people do not sleep well is actually muscle aches and pain. So, you're waking up because your back hurts, your neck hurts, you're rolling on your shoulder and it hurts ... some physical problem is actually the number one reason why we're not getting a good night's sleep. So, you're having a physical problem: back pain, neck pain, headaches, shoulder problems, anything like that, give us a call--(908) 813-8200--we'll fix that up for you and that'll probably help you out.
In addition, there's some other good tips I'd like to give you today, just general sleep problems versus a physical problem. The number one is electronics. We're all on iPhones, iPads, and computers all the time. Just had a guy in recently, "I'm having trouble sleeping Doc, you know, I can't sleep...not sleeping well." I talked a little bit about this kind of stuff and it turns out he leaves his iPad on and he's getting email alerts all night and of course it's waking him up multiple times per night and he's just not getting a good night's sleep. So, rule #1 for getting a good night's sleep is turning electronics off an hour before bedtime. Phones off, iPads off, no TVs on in the room an hour before bedtime. All that light--it gets complicated--but the light stimulating hormones in the brain keeping you awake and active. The body thinks there's sunlight out there and wants to be awakened, so turn all electronics off an hour before bedtime is rule number one.
Rule #2, we don't want to eat or drink anything an hour before bed, so if you're used to eating a midnight snack, late night stack, drinking a big water, then you've got to get up and go to the bathroom. So, no food or drinking an hour before bedtime.
Your room environment is very important, so a couple things in general concerning the temperature. A lot of us are sleeping way too warm, whether it's the summer or winter, most people are sleeping too warm. I adjust sleep temperatures below 70 degrees where a lot of people set the room temperature at 72 or 70. If your room's at 70, then you're under the blankets and then you're gonna be 75 degrees as your body heat's trapped in there. There's a lot of different strategies for that. The best thing for most you is just keep the room a little bit cooler. Myself, we use something called the chilly pad at home where it circulates water underneath you and it helps regulate your body temperature within a degree so you don't heat up in the middle of the night. So there's obviously that. Bottom line is, most of us sleep better when it's a lot cooler. Even if the room's in the 70s, you might think that's kind of cool, but your body heats up, warming you up. Even when it's 69, 70, you're underneath the blanket and all your body heat's retained all night. If you have a partner with you, the additional body heat is just getting you warmer and warmer. So, a lot of us just need to cool off, sleep a little bit cooler, maybe less clothes, we’ve got to get a little cooler in our sleep.
In summary, no electronics, no food, and no drink an hour before bedtime. And, get the room a little bit cooler. These are some of the easy tips to help you sleep better..
The next tip we're gonna talk a little bit about is going to be sleep positions. So, a lot of people don't know how to sleep, which I get asked probably 10-15 times a day, "How should I sleep?" or "What position should we sleep in?" So, we'll go through a couple of those things right now as well.
Rule #1, we never want to sleep on our stomach. There's just about no good way to sleep on your stomach. It's gonna put strain on the neck and it's hard to breathe properly. It's really not a good idea to sleep on your stomach and for the women out there, they say it gives you wrinkles quicker if you sleep on your stomach. That's the way I get my women patients to stop doing that. So, you can sleep on your back or your side. Either way's fine. People ask me which way is better. It's hard to change a habit one way or the other. If sleep on your stomach, the easiest way I found to change that habit is to get those long body pillows at Target or something. Just those big, long, inexpensive pillows, and start putting it underneath you and it'll start gently turning you off of your stomach. So side or back is okay, whatever is better for you.
I know some people have trouble snoring and things when they're sleeping on their back. Sometimes that indicates you might have an issue that needs to be looked at. So, if you're snoring a lot and your partner says you kind of stop breathing in the night, you could have something called sleep apnea where you're not getting optimal sleep, which is waking you up, which is actually a very serious medical problem. So, if you have severe snoring and your partner says that you're kind of not breathing in the middle of night, you want to get a sleep study done to make sure that it's not an issue. But sleeping on your side or back is okay, and we're gonna go over some of that stuff right now.
So, on your side most people are using too many pillows. This is our water pillow here that we have at the office. I find a lot of people sleep on their side or their back and they've got two or three pillows. When you sleep on your side with two pillows like this, you end up kind of cranking your neck up and putting stress on the neck and then you come in here with neck pain. So, one of the things we recommend is one good pillow. A normal pillow you gonna find at the store is probably not going to give you enough support. One of the pillows that we have here is this water-based pillow and basically what you do is you fill up water level based on how big you or how firm you are. The more water, the more firm, the more support you're going to get. Less water for smaller people...less support...but we just have one pillow. Another nice thing about the water is it's nice and heavy and doesn't slide around to move around. We use these at the clinic. They're a good idea but a firmer side is one good pillow. Now the average pillow at Target is probably not going to give you enough support, like this one here, is not gonna be enough support for me so you need the water-filled pillow. When you sleep on your side, you wanna sleep as flat as possible. Again, you want to have a better pillow than this. That's why my head's up a little bit. A lot of times with our lower back patients, we'll tell them just a little support in between the knees. So, a small pillow like this right above the knees to help keep these hips straight. You can see my hips are pretty straight now. If I take that pillow out we're kind of twisting a little bit. That can put some stress to lower back, hips, pelvis, and all that kind of jazz.
When you sleep on your back, it's just real simple. There's not much to it. You sleep straight on your back. Put your arms wherever you want but you don't want them up here (by the head). All you need is one good pillow. Most people have two or three crummy pillows, or one crummy pillow, but it's one, good, supportive pillow when you sleep on your back or side.
Most of these are simple sleep tips. It's not always that easy. Physical problems are a big reason why people don't sleep. You don't realize your neck or back aches are waking you up. That happens to a lot of patients out there, so if you have something...a little neck ache during the day...it might not be bothering you too much but it's keeping you awake at night or waking you up. So, get any those kinds of problems checked out. Call the clinic at (908) 813-8200. We can fix any of that kind of stuff for you. Other than that, no food or drinking and hour before bedtime, no electronics an hour before bedtime, try to go to bed a little earlier, as well. Early to bed, early to rise is always good advice for most of us. No electronics, no food, nothing else an hour before bed. You want a nice, calm, relaxing bedroom. Get the temperature down. Most of us are sleeping when it's way too warm...72 degrees in there...so you want to cool that down a little bit and sleep a little cooler. With respect to sleep positions, be on our back or side. One good pillow up top. If you're on your side, a little know pillow is okay. If you have a bad lower back, I suggest you sleep on your back with pillow or two underneath the knees to elevate them so you can take some pressure off the spine, as well.
So, basically these are our sleep tips. Obviously, you can come in and we can delve into this a little bit more but hopefully that helped you out a little bit at home. If you have any questions, check out our website at http://www.hackettstownfamilyclinic.com or give us a call right away (908) 813-8200.
Hi, I'm Dr. Miller here at Hacketstown New Jersey’s Village Family Chiropractic Clinic. Today I want to talk to you about a condition that a lot of our patients come in with and is called a pinched nerve.
So, what happens is the spinal cord comes down through the middle of the two vertebrae here in the back and through the side channels where the nerves exit. So what happens throughout life the vertebrae can come out of alignment and get stuck in this position. When that happens it creates less room for the nerve to wiggle around in there and it creates irritation of the nerve.
This can manifest into a lot of different thing. A lot of times what brings people into our office of course is pain. There's also other things it can affect. It can affect digestion and a lot of your internal organs. So if something's going wrong in your body and you feel like you're off, you have a little pain in your back, pain in your neck, then come on in. We’ll scan you, conduct a full exam, and see if maybe one of these pinched nerves could be causing the problems you're having.
Hello again dear friends from Dr. James and
his staff here at Hackettstown's Village Family Clinic. Our friends at the American Chiropractic Association are a wealth of knowledge and they invite us to share their insight into the subject of chiropractic treatment as well as the chiropractic industry as a whole. With Hacketstown serving as home to a large number of military veterans, a recent article within the ACA caught our eye and we thought we'd share it with you. Before we go further, if you are an Hackettstwon's area veteran seeking chiropractic care, we stand ready to answer any/all of your questions. Now onto the ACA's findings.
A new study finds that female veterans—one of the fastest growing populations receiving treatment through the Veterans Administration (VA) health care system—experience improvement in low back pain with a course of chiropractic care, according to the American Chiropractic Association (ACA).
Published in the Journal of Manipulative and Physiological Therapeutics, the study’s authors note that musculoskeletal conditions such as back pain are the most common ailments among female veterans. They also report that female veterans on average access VA medical care more frequently than male veterans, have a higher outpatient cost per patient and have a higher rate of service-connected disability.
“Although further research is warranted,” the study says, “chiropractic care may be of value in contributing to the pain management needs of this unique patient population.”
Chiropractic services are one of the conservative (non-drug) treatment options for pain offered in the VA. They are available at half of the major VA medical facilities in the United States.
Efforts to expand chiropractic services to veterans recently gained new momentum in Congress. Rep. Julia Brownley (D-CA), ranking member of the Veterans Subcommittee on Health, and Rep. Lucille Roybal-Allard (D-CA), have joined forces to broaden the range of services and care options available to veterans by supporting the Chiropractic Care Available to All Veterans Act (H.R. 103). The bill—supported by several major veterans groups—would require chiropractic services to be offered at all U.S. Department of Veterans Affairs medical centers and codify chiropractic care as a standard benefit for veterans using VA health care. There is a bipartisan companion bill in the Senate (S. 609).
Chiropractors focus on disorders of the musculoskeletal system, most often treating complaints such as back pain, neck pain, pain in the joints of the arms or legs and headaches. Widely known for their expertise in spinal manipulation, chiropractors are also trained to recommend therapeutic and rehabilitative exercises, and to provide dietary and lifestyle counseling.
Call or contact us today to discuss any of the findings discussed above or to schedule your initial consult with Dr. James Fedich and the caring staff here at Village Family Clinic.
Here at Village Family Chiropractic Clinic in Hacketstown, NJ, we consider the mattress to be a critical element of your overall spine and neck health. As such, Dr. Fedich and his staff invest time and energy researching the mattress industry in search of the absolute best in support of promoting spine and neck health. Our research resulted in the selection of ChiroSlumber as the mattress manufacturer of choice for Village Family Clinic patients.
The reason Dr. Fedich endorses ChiroSlumber products relates to the fact that they manufacture products using the most technologically advanced pressure-relieving memory foam in the world. ChiroSlumber teams with the world-renowned scientists at BASF to produce these American made products that exceed all U.S. safety standards. We caution you all to pause when considering any mattress product made in China as Chinese mattresses are manufactured in questionable environments and have been found to contain chemicals which are banned for use within the United States.
Mention Dr. Fedich's name when purchasing a ChiroSlumber product and receive a special discount. Here's to all of you getting a great night's sleep while all the while supporting your overall spine and neck health. As always, contact us anytime you have any question regarding your back and/or neck pain,
Hi, I’m Dr.Karen Zuidema, a doctor of Acupuncture, Oriental medicine, as well as nutritionist. I'm here at Village family Clinic treating a patient who suffers from PTSD.
In our practice we see a lot of people. We may be treating them for pain or pain management issues. Very often we talk and discuss their levels of anxieties and depressions we see in a lot of patients. It seems like an epidemic across our country. Acupuncture can be very effective because needles are conductors of electrical energy. When I place the needle under the skin this stimulates the brain to release feel good chemicals like dopamine and endorphins which help to relax the body and bring it into a healthier state. Acupuncture can be helpful in treating some other symptoms that came along such as fatigue, gastro intestinal problems and sometimes even mood disorders.
So, I generally recommend acupuncture treatment for patients 20 minutes twice a week along with the good diet and exercise. So come on down to our clinic and you or a family member can benefit as well. I’m just going to give a little treatment to Dr. Miller so you can get idea what the treatment might look like. Can I see your tongue? I’m assessing and looking at what his differential is, and in his case it is more of a deficiency. I’m going to work in treating the ears. There’s been a lot of science behind this especially in treating PTSD.
Hi I'm Dr. Miller, a staff Chiropractor here at Village Family Clinic. Today we're going to demonstrate a soft tissue modality that we do here called " Graston". This is called an instrument assisted soft tissue modality. Basically what we do we can take it onto areas of discomfort such as scar tissue or really tight muscles try to break up some of that muscle to promote better healing.
So I'm going to demonstrate here. I just take a little bit of lotion into the affected area. This is sometimes a lot more effective than general massage because we're actually breaking up dead
lesions underneath the skin. A lot of patients say this is very gentle, very comfortable. Sometimes it can get a little bit more aggressive depending on the patient. We just kind of work in the muscles taking into the area of discomfort.
Sometimes what happens we get a little bit of a red reaction here. You can kind of see in some cases you leave a little bit of bruise on the skin but what that is doing is bringing blood flow to the affected area. So after we break up the area and get the soft tissue moving the blood flow helps promote healing and restore the muscles back to proper function.
So if you feel like you might be having some muscle pain something that has lasted and hasn't gone away or isn't responding to other treatments give us a call. We’d love to have you come in and check it out and
see if we can help you with this type of modality.
This is a neck and spine-related blog post dedicated to you who suffer from arthritic pain in your spine and neck. This blog post is brought to you from you friends at Village Family Clinic here in Hackettstown NJ. We author works (like today's post on arthritis) because we take great pride and professional reward in helping those living in pain to move forward to pain free living and a better quality of life. We gladly do this as one way to give back to the Hackettstown community who have done so much for us over the years.
Years ago, doctors hardly ever told rheumatoid arthritis
patients to “go take a hike” or “go for a swim.” Arthritis
was considered an inherent part of the aging process
and a signal to a patient that it’s time to slow down.
However, recent research and clinical findings show
that there is much more to life for arthritis patients than
the traditional recommendation of bed rest and drug
What Is Rheumatoid Arthritis?
The word “arthritis” means “joint inflammation” and is
often used in reference to rheumatic diseases.
Rheumatic diseases include more than 100 conditions:
gout, fibromyalgia, osteoarthritis, psoriatic arthritis, and
many more. Rheumatic arthritis is also a rheumatic disease,
affecting about 1 percent of the U.S. population
(about 2.1 million people.) Although rheumatoid arthritis
often begins in middle age and is more frequent in
the older generation, young people and children can
also suffer from it. Rheumatoid arthritis causes pain,
swelling, stiffness, and loss of function in the joints.
Should Arthritis Patients Exercise?
Exercise is critical in successful arthritis management.
It helps maintain healthy and strong muscles, joint
mobility, flexibility, endurance, and helps control
weight. Rest, on the other hand, helps to decrease
active joint inflammation, pain, and fatigue. Arthritis
patients need a good balance between the two: more
rest during the active phase of arthritis, and more exercise
during remission. During acute systematic flares
or local joint flares, patients should put joints gently
through their full range of motion once a day, with periods
of rest. To see how much rest is best during flares,
patients should talk to their health care providers. If
patients experience unusual or persistent fatigue,
increased weakness, a decrease in range of motion, an
increase in joint swelling, or pain that lasts more than
one hour after exercising, they need to talk to their
health care providers.
How Can Chiropractic Help? If you live in Hacketstown, NJ and suffer from rheumatoid arthritis, Village Family Clinic can help you plan an exercise program
Help you restore the lost range of motion to
Improve your flexibility and endurance
Increase your muscle tone and strength
We can also give you nutrition and
supplementation advice that can be helpful in controlling
and reducing joint inflammation. Call us today and take that first step to relieving your arthritic pain!
Happy New Year from Village Family Clinic. We would like to thank our patients, friends, family, and community for allowing our business to be part of your lives in 2017. We wish all of you a wonderful and prosperous 2018!
If we have had the pleasure of being your choice in providers, we hope that we provided the highest level of patient service and met all of your needs. In the coming months if you find yourself in need of the services we offer, we hope you choose us again in 2018.
It is our sincere wish that in the New Year you are surrounded by warmth, family, and friendship and that 2018 brings you good health and prosperity. From all of us here at Village Family Clinic we hope you have a safe, pain-free, and exciting New Year.
“We all come home, or ought to come home, for a short holiday – the longer, the better…” ~ Charles Dickens
“Hi I'm Laurel, I'm a patient at the Village Family Clinic. I just want to thank Dr. Fedich and the whole staff for everything they have done for me. My back feels so much better. This machine that I have been using has really helped my back and I just want to thank everybody. Thank you!
“Hi! My name Maria and I'm here at the Village Family Clinic. I came for compression for my neck and chiropractic for my back and I'm feeling better. The atmosphere in this clinic is so friendly. They know what they're doing and I would love for people come to this place. They're very friendly, especially my friend Jessica. Fully nice work, everybody fully nice. I wish everybody would come here. Very friendly people in this clinic.
“Hi my name is Karen. Back in December, I came to Dr. Fedich because I'd been in a lot of pain with my neck. I had a herniated disk and they introduced me to this Triton machine, which has really been a God send, helping me pull my neck and taking the pain away. I also referred my father and my son because I trust this Doctor so much...he's helped me so much. Now, I'm going to Ashley for massages. I'm just addicted to this place..