Thursday, March 21, 2013

Spring Cleaning Tips

It's that time...Spring.  We've changed our clocks (did you change your batteries in your smoke dectectors?)

One of the best reasons for Spring Cleaning....Allergies.  It is that time of year and whether you have suffered your entire life or if they just began it is difficult to function when you have allergies.

I don't know if it is more about "this means the weather is going to change" or my house will finally get put back into order.

This year I am going to take four days and do the entire house. I have a four bedroom, two living rooms, sun room (that acts like another living room), two baths, laundry room and the garage (which may or may not get completed).

If you need some ideas on how to make the most of your time is doing this here you go:
  1. Containers, containers, containers. If you are a "neat" packer than I suggest see-through containers. The "stuff" in the containers that belong in the room STAY in the room unless you have a spot somewhere that everything can be stored.
  2. One room at a time. DO EVERYTHING in that room; floors, ceilings, windows etc.
  3. Start with the room that if you could "forget" about you would. The reason is if you leave that until won't get done. For me this is our "office." I avoid that room like the plague as it has boxes of "need to shred" and I just haven't done it this year the first room I do will be that one.
  4. Next room: Of course that would be the second room you would like to forget.
  5. I always do my bedroom is my sanctuary so when that one is done I can honestly relax.
  6. Don't forget the "hidden" messes; furnace vents, dryer vents, etc. I suggest hiring a professional for these.
Tips for each room:
  • If you plan on having your carpets, floors and/or furniture professionally and schedule the appointment BEFORE you begin. This give you a time that all has to be completed so no "putting it off" for another day.
  • Plan your work, work your plan. I start from the top and work down. Grab on of those swifter sweepers and wash the ceiling. Be careful of the cleaning solution you use as it may damage the paint. Ceiling done, ceiling fans next. Windows (includes windowsills) then walls. Dust furniture, vacuum and last....the base boards.
  • Whatever room you are in: If something needs washed it gets washed while you are cleaning that room. If something needs packed and stored it gets done while you are cleaning that room.
  • Don't forget to have your tools and/or WD 40. Do repairs as you find them.
  • If you haven't touched it for six months THROW IT OUT.
  • If you haven't used it for a year THROW IT OUT. (This one also applies to clothes).
  • If you have to remove everything from the room and place in the hallway DO IT. This will help you see the room and know where you want to put everything back. It will also help you throw out the stuff you don't need, use or touch.
  • When the room is complete; leave the room and SHUT THE DOOR! The reason you shut the door is mentally you can see the door closed and feel the "completed job" every time you see the door.
Tips for surviving this:
  • Give yourself a break. This break you get to do NOTHING for 15 minutes. Use this time to regroup and plan your next stage of attack.
  • Plan your start and end times AND STICK TO IT!
  • Plan your meals for the day. There is nothing worse than breaking for lunch only to spend 20 minutes figuring out what you are going to eat and another 10 minutes fixing it. Plan it so you can relax for the time you eat. I give myself a half hour (any more time I would have a hard time getting back into it).
  • When you finish a break or meal walk into a completed room...this will get you motivated to continue on.
  • Start and end each day of your Spring cleaning in a completed room. There is nothing more motivation than a room completed!
House is done:
  • If you hired a professional to do the carpets, floors and/or furniture it is a good thing to do the garage or outside Spring cleaning while they are inside.
  • Have a get together at your home. Plan a Bar-b-que or a dinner. There is nothing better than having guests in your home complimenting you on how nice your home makes the work "worth it." I know, your family's comment "house looks nice" should be enough...but is it ever? Once the party is over CLEAN again. You don't want to "regret" having the party or get together.
Hope this helps and if any of you have any other suggestions I am always up for learning an easier way to do this and I'm sure the readers will also appreciate your input!

Spring Cleaning will help you with those allergies.  If you need additional help:

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Dr. Jere Sutton of the Colorado Car Wreck is a Board Certified Orthopedic Surgeon

Monday, March 4, 2013

How depression makes pain worse

Which comes first...the chicken or the egg?  Many people ponder this question and now I'm going to ask which comes first....pain or depression.

You live in pain and there doesn't seem to be anyway out of it.  You don't understand what your Doctor tells need a medical degree to understand their language.  So you take your pain killers....but they stop working.

Your body can build up an immune to your pain killers.  It starts out with needing to take more to relieve your pain symptoms...then they just quit working.  So you get depressed and guess what?  Depression can make your pain worse.  
 "Living with chronic or long-term pain is a tremendous burden. But when you have chronic pain and depression, the burden gets even heavier.
Depression magnifies pain. It makes it more difficult to cope with everyday living.  (WebMD)
According to WebMD:  "If you have chronic pain and depression, you've got plenty of company. Depression is one of the most common psychological issues facing people who suffer from chronic pain, and it often complicates the patient's conditions and treatment. Consider these statistics:

  • According to the American Pain Foundation, about 32 million people in the U.S. report have had pain lasting longer than one year.
  • From one-quarter to more than half of the population that complains of pain to their doctors are depressed.
  • On average, 65% of depressed people also complain of pain.
People whose pain limits their independence are especially likely to get depressed.

Because depression in patients with chronic pain frequently goes undiagnosed, it often goes untreated. Pain symptoms and complaints take center stage on most doctor visits. The result is depression -- along with sleep disturbances, loss of appetite, lack of energy, and decreased physical activity, which may make pain much worse."

You tried pain medication which is highly didn't work.  You become depressed, which only makes your pain you take more pain medication.  It is a viscous cycle. What can you do?  The first thing you need to do is find a Doctor who understands this cycle and who wants to help treat your pain not your symptoms.  Often times the symptoms are treated because the injury is not known.  Find a Doctor in your area that has Digital Motion X-ray.  To learn more about DMX click here.  This revolutionary product can actually help find injuries that the common x-ray and MRI's will miss.   Treating the injury through a non-medication approach with healthy lifestyle changes will make the difference in your life.

No one wants to live in pain.  No one wants to become addicted to pain killers.  Now there is a way to eliminate these from your life.  Depression is a symptom of pain.  Don't take more medication for depression when your pain can be treated if you know where the injury is.  

Don't settle for the old X-rays....choose Digital Motion X-Ray!  

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Dr. Jere Sutton of the Colorado Car Wreck is a Board Certified Orthopedic Surgeon

Wednesday, February 27, 2013

The flu and how to avoid and treat it

It's that time of year....sniffles, sneezing, sore throats, body aches and cough.  I am often asked how it is that I don't seem to get sick or if I do get I don't seem to get sick as bad.

Let's look at the flu and then I'll tell you my secret:

The flu, more scientifically known as influenza, is a highly contagious respiratory infection caused by influenza viruses. The influenza virus usually enters the body through mucus membranes in the mouth, nose, or eyes.  When a person with the flu coughs or sneezes, the virus then becomes airborne and can be inhaled by anyone nearby. You can also get the flu if you’ve touched a contaminated surface like a telephone or a doorknob and then touch your nose or mouth. Of course, the risk of infection is greater in highly populated areas like schools, buses, and crowded urban settings.  (Flu Facts)
The biggest problem is "what is it?  The flu or a cold because you treat them differently."
The Flu Facts have come up with a chart to help you determine if it the flu or a cold. Although this is a great way to determine what it is you have nothing is better than seeing your Doctor.

Signs and SymptomsInfluenzaCold
Symptom onsetAbruptGradual
FeverUsual; lasts 3-4 daysRare
AchesUsual; often severeSlight
ChillsFairly commonUncommon
Fatigue, weaknessUsualSometimes
Stuffy noseSometimesCommon
Sore throatSometimesCommon
Chest discomfort, coughCommon; can be severeMild to moderate; hacking cough

We here about flu shots and how they are the best way of preventing getting the flu.  I cannot, personally, talk about the flu shot as I have never had one.  I have found that being healthy and good hygiene are the best way to prevent getting sick.  The stronger you are on the inside the less chance of getting sick.  Eating right, drinking lots of water and exercise is the best prevention.  

Now, even the healthiest of people will get sick, unfortunately, there isn't any way of avoiding it completely. What do you do when you do get sick?  I'm going to tell you to go to the Doctor and let them decide what is the best way to treat is.  Antibodics are a common way of treating the flu but I listen when they say that your body can build up an immune to them so I try to avoid them if at all possible.

I know some that will see a Doctor and be prescribed antivirals which will work if you take it soon enough (or you take them when someone close to you becomes sick).  I cannot tell you if they work....I can tell you my friends say they do.

You can treat the symptoms and "get through it" but that is a lot of trial and error on finding what works for you.  I hear people say you have to get....... it's the best and it worked wonders for me.  So you go out and buy it and it doesn't work for you.  I've never been for treating the symptoms of anything...I want it gone not just lurking in the background.

So I said I would tell you what my secret is.  Start off with healthy living; eating right, exercise and a lot of water.  Make this your way of life not just your lifestyle.  If you do get sick (and if you live healthy it will be a rare occasion)....ready for the secret......Sambucol (Black Elderberry).
The study that first demonstrated Sambucol's effects was published in the winter 1995 issue of the Journal of Alternative and Complementary Medicine. Scientists treated both children and adults who developed flu while living on a kibbutz in Israel. Of 27 patients in this double-blind study, some were treated with Sambucol and some with a placebo for three days. Children took two tablespoons daily and adults took four of the pleasant-tasting liquid. No one had received flu shots. Of those who took Sambucol almost all recovered completely within two to three days. Those taking the placebo recovered in six days. The active substances in Sambucol believed responsible for its effects are three flavonoids with antiviral properties.
A more recent laboratory study of three different Sambucol formulations, tested on blood from 12 healthy donors, showed that they increased production of inflammatory cytokines, which are immune system mediators. This finding indicates that Sambucol might help activate a healthy immune system and possibly be useful for boosting immunity in cancer and AIDS patients. The research took place at the Immunology Laboratory for Tumor Diagnosis, Department of Oncology, Hadassah University Hospital in Jerusalem, Israel.  (Andrew Weil, M.D.)
Now I can't promise that it will work for everyone is different.  I will tell you that it works for me and everyone I know that takes Sambucol it works for them.  Another form of Sambucol you might find in stores is Sambucus which works just as well.  If you want to learn more about Black Elderberry you can click HERE.

Good luck this cold and flu season and here's to healthy living!

If you are looking at living healthier I recommend calling Premier Back Rehabilitation Center and asking them about their First Line Therapy.

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Monday, February 11, 2013

What's in your kitchen to help with pain: Pineapple

We've talked garlic and turmeric for reducing inflammation but you don’t cook and want an easy way to eat something that may reduce pain.

The enzyme bromelain comes from pineapples, primarily the skin and leaves of the plant. A clinical study conducted by Dr. Sarah Brien was published in the "Evidence-based Complementary and Alternative Medicine Journal" in 2004. The research results suggest that bromelain has analgesic properties, and may be effective for treatment of osteoarthritis and other musculoskeletal disorders, in addition to being efficacious in the treatment of edema and deep vein thromboses. Ongoing research is needed to support these claims. Like turmeric, bromelain has the ability to thin the blood. Individuals who desire to use this enzyme for the treatment of long-term conditions such as arthritis, or those taking blood thinners should consult with their practitioners before starting to use it.

Okay, bromelain….but what is it and how can I find and easy way to use it to help reduce my pain from inflammation?

Best way to get Bromelain:  Pineapple!

Lessened Time and Degree of Inflammation:  “Bromelain enzymes have been used with dramatic success to treat rheumatoid arthritis and speed tissue repair as a result of injuries, diabetic ulcers, and general surgery. Bromelain enzymes are present in raw pineapple or freshly squeezed juice, although they are more diluted than the enzymes used in research.” (

I want to add another benefit of pineapple:  helps with food digestion:  Enzymes Break Down Protein and Pineapple enzymes act specifically to break down protein, helping ease digestion.  (

Want a great recipe that will help ease digestion before a big meal?
Grapefruit, pineapple, oranges, apples and grapes in equal portions mixed together.  Serve this fruit cocktail before you eat your big meal and it will help with your digestion.

This information is not intended to take the place of medical treatment.  It is for your information and should you choose to add cinnamon to your diet please consult you Doctor as there are side effects that we will discuss next time.

I strongly recommend you do see a Doctor.  Find one that has Digital Motion X-Ray  I strongly recommend you do see a Doctor.  Find one that has Digital Motion X-Ray. 

Like Premier Back Rehabilitation Center on Facebook or visit their website  (map)

Monday, February 4, 2013

Cinnamon Recipe: Side Dish

Is there any better combination than cinnamon and apples?  Now I love cinnamon rolls but there is something about cinnamon and apples that remind me of my childhood.

Most will use cinnamon for desserts and that is a wonderful place for cinnamon but here is a side dish you can add to your meal.  This side dish works best with white meat.

This recipe is proportioned for four people:
Cinnamon Rice with apples

3/4 cup uncooked white or brown rice 1 1/2 cups apple juice
1 apple, cored and chopped (I have found if you prefer brown rice than red apples work best)
1/2 teaspoon ground cinnamon (I prefer to grate cinnamon sticks but powder works well also)
1/4 teaspoon of vanilla (essential when using brown rice)

1/4 teaspoon salt, or to taste
1/4 cup chopped fresh parsley
1/3 cup raisins
1/2 cup grated apples


In a saucepan, combine rice, apple juice, chopped apple, vanilla, (and raisins). Stir well and bring to a boil. Reduce heat and cover for 15 minutes.  Once it starts to simmer season with cinnamon (and salt) and stir well.  Stir occasionally and when it is moist (for your liking)remove from heat and serve immediately.  You can add parsley and/or grated apples at this time if you wish.

If you want to "spice" up the appearance of this dish you can core four apples (careful not to core all the way through the apple so while it is baking the apples maintain their juice.)

Pre-heat oven to 425 degrees.  Bake the apples for about 20 minutes.  Slice apple and sprinkle 1/4 tablespoon of brown sugar of cut apples.  Place slices, in a circular pattern on plate and place rice in the center.

There are so many recipes that use cinnamon for dessert...hope you enjoy this cinnamon side dish!

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Monday, January 28, 2013

What's in your kitchen to help your pain: Turmeric

In the earlier blog I talked about adding Garlic to your diet to help reduce inflammation.  Maybe you don’t like garlic, maybe you already have garlic in your diet and you still “hurt” or maybe you missed that one…if that is the case you can click HERE to read that one. 

Another ancient herb used in ayurvedic medicine as well as for cooking is turmeric, according to the University of Maryland Medical Center. The active ingredient in turmeric is called curcumin. Recent discoveries indicate that turmeric may be useful for the treatment of inflammation for ailments like arthritis and fibromyalgia, as well as for digestive disturbances and cancer, adds the UMMC. Further research is necessary to verify these claims.

In addition to turmeric's ability to reduce inflammation on its own, the UMMC adds that combining it with the enzyme bromelain, increases its efficacy. The UMMC suggests 400 to 600 mg of turmeric, three times per day. Turmeric can also thin the blood and cause bleeding. People taking blood thinners like coumadin or warfarin should consult a practitioner before using turmeric.

So what can you cook with turmeric?  I don’t know about you but Master Chef I am not.  I have heard about Turmeric but only in pill form that I see at WalMart with the other vitamins and supplements. 

Here is a roasted chicken recipe that was taken from the Food Network website that sounds YUMMY!!

Roasted Chicken Breasts with Orange, Cardamom and Turmeric 

Total Time: 40 min
Prep: 10 min 
Inactive: 5 min 
Cook: 25 min 
Yield: 2 servings 
Level: Easy 

  • 6 red potatoes, peeled, sliced 1/4-inch thick 
  • Extra-virgin olive oil
  • Kosher salt and freshly ground black pepper 
  • 1 tablespoon unsalted butter, softened 
  • 1 shallot, finely minced 
  • 2 cloves garlic, finely minced 
  • 3 cardamom pods, husks removed and seeds pulverized 
  • 1 orange, zested and juiced 
  • 1 teaspoon ground turmeric 
  • 1/4 teaspoon garam masala 
  • 2 bone-in chicken breasts with skin 
Directions Preheat the oven to 500 degrees F. 

In the bottom of a foil-lined broiler pan, toss the potato slices with a generous drizzle of olive oil and some salt and pepper, to taste.

In a small bowl, stir together the butter, shallots, garlic, cardamom, orange zest, orange juice, turmeric,garam masala and salt and pepper, to taste. Separate the skin from chicken flesh using your index finger, moving it back and forth. Do not remove the skin completely, just make a pocket. Spoon half of the butter mixture under skin of 1 breast, smoothing it out with your index finger. Repeat with other chicken breast.

Put a rack over the potatoes in the broiler pan and arrange the chicken on the rack. Roast until the chicken registers 160 degrees F on an instant-read thermometer, and the potatoes are tender. Remove from the oven and transfer the chicken and potatoes to a serving platter. Allow to rest for 5 minutes then serve.

This information is not intended to take the place of medical treatment.  It is for your information and should you choose to add cinnamon to your diet please consult you Doctor as there are side effects that we will discuss next time.

I strongly recommend you do see a Doctor.  Find one that has Digital Motion X-Ray  I strongly recommend you do see a Doctor.  Find one that has Digital Motion X-Ray. 

Like Premier Back Rehabilitation Center on Facebook or visit their website  (map)

Wednesday, January 23, 2013

Side effects of cinnamon

We've talked about the benefits of adding cinnamon to your diet.  If you missed that blog you can read it HERE.  With everything there are good and bad.  This blog is to make you aware of some side effects you may experience adding cinnamon to your diet.  Remember, this is not meant to replace your Doctor's is for informational purposes only.

This information is provided by Health Diaries.

The most important thing you need to know about cinnamon is not all that is labeled "cinnamon" is created equal.
"Cassia" is an herb which looks and tastes like cinnamon and can be found on some store shelves labeled as cinnamon when actually it does not carry the health benefits of true "Ceylon cinnamon". The first step in using cinnamon safely is knowing what you are getting. Cassia contains higher amounts of coumarin than true cinnamon and coumarin is responsible for some of the side effects listed below.
Skin and stomach irritation:   The essential oil of cinnamon must never be applied directly to the skin. Small amounts of the diluted oil can be used for refreshment and to fight infection but the oil alone can quickly cause severe burning and irritation to exposed skin. Allergies are rare but sometimes manifest as sores.  Those with any prior condition of the digestive system such as an ulcer or irritable bowel syndrome should be careful when eating cinnamon. Large amounts (more than 1/2 a teaspoon) may cause the lining of the stomach to become irritated.

Increased Heart Rate:  Large amounts of cinnamon have been reported to increase heart rate which could be dangerous for those with a heart condition. Increased heart rate is also linked to cinnamon oil poisoning in children.

Uterine Contractions:  Some traditional medicine practitioners will give a mother cinnamon in order to induce or normalize contractions. Therefore, pregnant women may want to avoid cinnamon.

Blood Thinning Cinnamon may have anti-clotting properties and may cause over thinning of the blood if you are taking blood thinners. Large doses of cinnamon should also not be used before surgery, during heavy menstruation, or in any situation where a lot of bleeding may occur.

Kidney and Liver Problems:  There is anecdotal evidence suggesting that people with kidney or liver problems or people who are taking drugs that are processed in the liver may want to avoid taking high doses of cinnamon due to its coumarin content. Coumarin levels are higher in cassia than in true cinnamon, but cinnamon does contain compounds that are known to be toxic to the kidneys at high doses.

Blood Sugar:  People taking medication to regulate blood sugar should be careful when taking cinnamon, as it also has a powerful effect on blood sugar and the two in combination may lower blood sugar too much.

Antibiotics:  Cinnamon is a powerful antibiotic, but check with your doctor before taking cinnamon if you are taking prescription antibiotics, because it may change the way prescription antibiotics act on the body.

All of the above information is credited to Health Diaries.

The important thing to remember is that anything you do to change your diet can have different side effects depending on your health when starting it.  Please consult your Doctor before changing your diet.

Click HERE for a non-dessert recipe that include cinnamon.