Painting Yourself for the New Year

Face painting is a fun way to ring in the new year. You can paint your face for a New Year's Eve party, or a New Year's Day parade, or just for family fun at home, and you can pretty much paint any design to celebrate New Year's Eve. Below are some links to give you just a few ideas on what type of face painting designs you can try to help celebrate New Year's Eve.

Go HERE to read the full article

Tools to help your New Years Pain

http://www.bridgechiropractic.com/ 360-574-5944 It's easy to make New Year's resolutions. But when back pain gets in your way, sticking with them all year is more challenging. I am a firm believer in making not only attainable goals, but plesant ones, as well. Here are some tools to help make keeping your New Year's resolutions easy, fun and rewarding.

Read the full article at about.com

Bridge Chiropractic: T'was A Chiropractic Christmas!

http://www.bridgechiropractic.com/ 360-574-5944

T’was the day before Christmas,

but there was no cheer.
No jingle bells jingled, no sound of reindeer.
The word had gone out that Santa was sick.
There would be no visit from jolly St. Nick.

The people were sad; no gaiety sounded.
For Christmas had come,

but Santa was grounded.
He drove down the road,

and what should he see?
But a sign for a doctor, who was a D.C.

Now Santa was not one to like a new tactic,
But all else had failed, so he tried Chiropractic.
He entered the office and saw at a glance,
in a place such as this, illness hasn’t a chance.

The office staff smiled, the music was sappy,
with all of the patients contented and happy.
In a very short time, to judge by the clock,
he was in the adjusting room, talking to Doc.

It must be the hurry, the tension and all,
I simply can’t seem to get on the ball.
Life used to be easy;

just kids, toys and whistles,
now I dodge smog, spaceships and missiles.

And Doc, take a look at the size of this pack!
Have you any idea what it does to my back?
Poor Santa was miserable and just barely able,
with the help of the Doctor, to get on the table.

The Doctor was gentle;

without a fuss or a tussle
he examined the vertebrae

and relaxed every muscle.
He spotted trouble and then with a click,
started aligning the spine of old St. Nick.

Santa felt aches and pains slipping away
and in no time at all he began to feel gay.(really?)
The air was a tingle with new fallen snow
and a healthy Kris Kringle was rarin’ to go.

As he went out the door, he threw them a kiss;
why, it had been centuries

since he felt good as this!
Then once more he shouldered

the bag full of toys,
his heart overflowing with true Christmas joys.

 

Merry Christmas!

Have a safe and

happy holiday.

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Holiday Stress Increases Back and Other Health Risks

http://www.bridgechiropractic.com/ 360-574-5944  Take a Few Steps to Protect Your Back and General Health Over the Holidays.....

Be aware of how you lift things like heavy packages, an armload of firewood or that frozen turkey. It's so easy to just bend over and pick up something too heavy. Lifting with your legs instead of your back, as well as keeping heavy items close to your body as you lift, may save you a trip to the chiropractor and certainly will minimize the chances of injury. 

If you're doing the cooking and standing for extended periods of time, use a foot rest, stack of books or pieces of wood to elevate one foot about six inches above the floor. This will relieve tired leg and back muscles. When you use a foot rest and alternate each foot, it also helps to improve your posture. 

Click on the link for the full article:

http://www.associatedcontent.com/article/452399/holiday_stress_increases_back_and_other.html?cat=5

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

SANTA IS COMING!!!!

http://www.bridgechiropractic.com/ 360-574-5944 SANTA IS COMING!!!! 3pm-6pm at Bridge Chiropractic. Get your picture w/ Santa. Story time at 4:00pm. Bring the Family for this festive event. Snacks and hot chocolate also provided!

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Spine and Snow

http://www.bridgechiropractic.com/ 360-574-5944  "Are you one of those people who knows when it is going to rain because your joints hurt? Are your joints sensitive to cold weather? If so, you are not alone.

Joint pain from either cold or rainy weather is typically due to pre-arthritis or arthritis of the joints. The reason that joints ache when the weather shifts is debatable. Many experts feel as though scar tissue is at the source of this pain.
As it turns out, scar tissue is believed to be very sensitive to the changes in barometric pressure that come with rain as well as extreme changes in temperature.
Once one of our joints has been injured in a fall, motor vehicle accident, work injury, etc., the process of joint degeneration begins. The initial injury causes irritation of the joint. The irritation leads to inflammation which later cause scar tissue formation. Scar tissue not only limits joint motion but can be a source of pain itself. This is why some long lasting chronic joint problems are associated with both pain and stiffness..."

Click on the link for the full article:
http://www.jonespainrelief.com/blog1/uncategorized/cold-weather-pain-and-chiropractic-care/

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Accident does NOT mean suffer.......

http://www.bridgechiropractic.com/ 360-574-5944  

Download now or watch on posterous

Bridge_Chiropractic_Chiropractor_BattleGround_Vancouver_WA_Accident_Spine.wmv (8630 KB)

You dont have to suffer just because you were in an accident!

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Keep a child WARM this holiday season!!!

http://www.bridgechiropractic.com/ 360-574-5944  Clothing Drive In Full Swing!!! Donate 2 or MORE new or slightly used aricles of warm clothing and you'll recieve a FREE chiropractic exam and x-ray!!! Clothing Donated To "Open House Ministries"

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Restore your Christmas Joy!!!

http://www.bridgechiropractic.com/ 360-574-5944 Relax relieve restore Christmas joy to your life by making an appointment with our expert massage therapist.

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Dr. Paul Reed's own testimonial

http://www.bridgechiropractic.com/ 360-574-5944 Dr. Reed and why he became a chiropractor....

Download now or watch on posterous

Bridge_Chiropractic_Chiropractor_BattleGround_Vancouver_WA_DrReed.wmv (7896 KB)

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Pain and Symptoms - Covering NOT a Cure!

http://www.bridgechiropractic.com/ 360-574-5944   Pain and Symptoms

We all know there's no cure for the common cold. But, if you go to any drugstore, you'll see shelf after shelf of "cold remedies." There are medicines for head pain, chest congestion, runny noses, stuffy noses, itchy eyes, sneezing, and body aches -- for all the discomforts associated with the cold.

Curing the Common Cold?

Do these drugs cure the common cold? No. The best they can do is temporarily stop the symptoms while the body works to regain its health.

Yet, you'll often hear people rave about a particular drug. "It really knocked that cold right out of me," they'll exclaim. "I was sick as a dog and I took two of those pills and felt better the next day.

Unfortunately, these people are confusing their symptoms with the actual dis-ease taking place in their bodies. They think that because the symptom is gone, the dis-ease is gone.

They think that good health is merely the absence of symptoms. Actually, a vital part of good health is the presence of a normal flow of energy through the body -- and that depends on eliminating any interference caused by subluxations.

Warning Signals

We need to realize that symptoms are the body's way of announcing that there is a problem. When everything in the body is functioning normally, we don't have headaches or stomach problems or back pains.

If the smoke detector alarm in your home went off in the middle of the night, would you rush over and disconnect it? Once the noise was gone, would you go back to sleep again as if nothing had happened? Of course not. That's because you know that the alarm is NOT the problem. It's just a warning that a problem exists.

The same is true for symptoms. Your body will often send out a warning signal -- a symptom -- to tell you that a problem exists. If you take a couple of pills to cover up the symptom, it's like disconnecting the alarm. You haven't solved the problem you've just silenced the alarm.

That's why chiropractors don't attempt to mask or treat symptoms. Instead, they listen to the alarm and work to find the cause of dis-ease.

The Real Danger

Unfortunately, our bodies can't always warn us that there's a problem. Nerve interference can cause dis-ease without any outward sign.

Chiropractors often see people who appear perfectly healthy. Yet, an examination will show that they have serious, long-term subluxations. Outside, everything seems fine. Inside, the interference is doing its damage.

We can't ignore symptoms when they show up, but we can't afford to wait for them to show up before we see a chiropractor.

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Bridge Chiropractic Quote of the Day!

~ Success is a journey, not a destination. The doing is often more important than the outcome. ~ AA

Mini Disks Minimize Big Problems

http://www.bridgechiropractic.com/ 360-574-5944  Athletes take added precautions against injury......

Recent injuries to athletes such as Mikey Stevens, Lucy Arledge and Emily Mashek, along with concussions to Daniel Voigt and many other professional athletes, have brought about an increase in injury prevention at all levels of play. 

Last year, right before football season, Stevens found out he had torn his navicular joint, which is located in the middle of the foot. The same injury sidelined him for the majority of this season.

“After a month and a half of constant MRI’s, [the doctors] finally found the problem,” Stevens said. “Right before football season I had cortisone shots, then another one in Week 11 [before playoffs], and right after hockey season I had my last one.”

For Stevens, the most important part of getting back onto the field is avoiding serious setbacks that would knock him out for significant periods of time.

“I am trying everything to avoid surgery because surgery is a very scary thing,” Stevens said. “Right now I have very expensive orthotics and am working with a personal trainer.”

Personal trainers such as Mike Duckworth, strength coach from Explosive Performance, work with athletes to help them minimize injury potential.

“Stretching is key; it loosens up all your muscles, which in return loosens everything up around your joints, tendons, and ligaments,” he said. “This insures that an athlete’s joints and ligaments are ready for the stressors that sports put on them.”

Sports teams went through injury prevention clinics over the summer aimed at informing athletes how to avoid injuries.

“We had guys from Jett Training come, and each individual player was tested to see [each one of their weaknesses],” girls soccer player Lara White said. “Each person then got an assessment of what they specifically needed to work on. They gave us some exercises we could do.”

These injury prevention programs are a huge help towards minimizing risk. Sometimes, though, an injury is unavoidable.

Orthopedic surgeon Richard Barth, currently with Washington Orthopedics and Sports Medicine, often deals with sports-related bone and muscle injuries.

Rehabilitation programs help the athlete recover completely from the injury. But, depending on the seriousness of the injury, a full recovery is not always guaranteed.

“If you’re talking about a sprain or strain, the probability of returning to 100 percent is very high,” Barth said. “If you’re talking about an ACL, the probability is around 95 percent. If you have a very severe knee injury, it could be career-ending. It just all depends.”

In recent years, high school contact sports have become more aggressive, and as a result, the concussion rate has risen to a concerning level. Dave Milzman, an emergency room physician who serves as the director of the Georgetown University Sport and Medicine center, has dealt with concussions over the years.

“Most people know how to recognize what a concussion is,” Milzman said, “but what people do wrong is that they don’t rest. If you go back and start using the brain without resting it, it doesn’t have any chance to get better.”

After receiving a blow to the head while training for basketball six months ago, senior Daniel Voigt didn’t give his brain time to rest, and he still feels the effects.

“I’d never had a concussion so I didn’t know what it was yet,” he said. “I refrained from physical contact, but was still working out and staying active. It eventually worsened, so I was recommended to a neurologist who tested my reflexes and memory.”

A few weeks later, Voigt underwent the Baseline Concussion Test (BCT), which is used to measure concussion symptoms by testing verbal and visual memory as well as reaction time.

According to ImPact, the company who created the test, BCT can help to objectively evaluate the concussed athlete’s post-injury condition and help approximate the time for a safe return.

Milzman adds that athletes who suffer concussions should not only refrain from sports, but from school in general for at least three days. Those days should be spent away from the TV and books. Only through extensive sleep will the brain have time to recover.

“What we’re trying to do is prevent Second Impact Syndrome, which basically weakens the brain to the point where there is a lifetime of problems,” Milzman said.

Injuries to NFL athletes Clinton Portis and Brian Westbrook, among others, have helped rally the support for new helmet technology. New football helmets are much more advanced than those of the 1990s. The Xenith X1 helmet, first introduced in 2007, uses 18 thermoplastic air cell shock absorbers found all around the helmet. These cells distribute the impact over a greater area, which reduces the chance of brain injury and concussions.

Sports are changing, hits are becoming harder and players are becoming stronger. With all this, there are a few main steps to take to keep playing for a long time: stay flexible to avoid injury-prone situations, keep your head up and beware of your surroundings. And by all means, do your best to prevent contact and hits to the head.

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

 

Technology Celebration!!!

Happy 115th Birthday to the discovery of the X-Ray!!!!!

Chiropractic and ADHD

http://www.bridgechiropractic.com/ 360-574-5944 ADHD Helped With Chiropractic, A Case Study

In the October 2004 issue of the peer-reviewed research publication, the Journal of Manipulative and Physiological Therapeutics (JMPT), comes a case study of a child with ADHD (Attention-Deficit/Hyperactivity Disorder), who was helped with chiropractic.

The case was of a 5 year old boy who had been diagnosed with ADHD at age 2. The childs pediatrician prescribed methylphenidate (Ritalin), Adderall, and Haldol for the next 3 years. The combination of drugs was unsuccessful in helping the child.

At age 5 the child was brought to a chiropractor to see if chiropractic care would help. The history taken at that time noted that during the childs birth, there were complications during his delivery process. The results of this trauma and complications resulted in a 4-day stay in the neonatal intensive care unit. The childs mother reported no other incidence of trauma.

The chiropractic examination and x-rays showed noticeable spinal distortion including a reversal of the normal neck curve indicative of subluxations. Chiropractic care was begun and the childs progress was monitored.

According to his mother, positive changes in her son's general behavior were noticed around the twelfth visit. By the 27th visit the patient had experienced considerable improvement.

The child was brought by the mother to the medical doctor for a follow up visit and questioned the usage of the Ritalin. The medical doctor reviewed and examined the child and based on that assessment and his clinical experience, the MD felt that the young boy was no longer exhibiting symptoms associated with ADHD. He then took the boy off the medications that he had been taking for 3 years.

The conclusion of the author of the JMPT case study noted, The patient experienced significant reduction in symptoms. Additionally, the medical doctor concluded that the reduction in symptoms was significant enough to discontinue the medication.

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Bridge Chiropractic and YOUR Wellness

http://www.bridgechiropractic.com We are dedicated to your health and wellness. You can expect to be greeted with respect and courtesy by our conscientious and helpful staff.

Bridge Chiropractic Quote of the Week

http://www.bridgechiropractic.com 360-574-5944 I've been doing a lot of abstract painting lately, extremely abstract. No brush, no paint, no canvas, I just think about it.-Stephen Wright

The Garden Life

Autumn usually a season of smooth transition!
Although our weather has been particularly unpredictable this year, the season between summer and winter is typically one of the most stable and beautiful periods of the year. Think of it as a special treat from Mother Nature to all of us gardeners.

http://www.bridgechiropractic.com 360-574-5944 Pumpkin pancakes? Sure! And pumpkin risotto, pumpkin soup, and pumpkin chili. Tell us your favorite fall recipe?

Bridge Chiropractic: Massage and Relaxation

http://www.bridgechiropractic.com/ (866) 377-2851 Call and schedule your appointment for one of our amazing massages today!

Bridge Chiropractic: The Garden Life!

Autumn usually a season of smooth transition!
Although our weather has been particularly unpredictable this year, the season between summer and winter is typically one of the most stable and beautiful periods of the year. Think of it as a special treat from Mother Nature to all of us gardeners.

Bridge Chiropractic: Quote of the Week!

http://www.bridgechiropractic.com/ 360-574-5944 I've been doing a lot of abstract painting lately, extremely abstract. No brush, no paint, no canvas, I just think about it.-Stephen Wright

Bridge Chiropractic Nervous or Nervous System

http://www.bridgechiropractic.com/ 866-377-2851 Nervous about your nervous system? Call today and let us adjust your pain away.

Bridge Chiropractic: To Bee or not to Bee

Bee Serious or Honey Hype? What are your thoughts on the bee crisis?

http://www.columbian.com/news/2010/sep/20/local-people-look-into-the-bee-crisis/

Light Rail and Tolls For or Against

Let us know what you think about the proposed light rail and tolls. Are you for it or opposed?

As the relationship changes, so do the Valentine's Day gifts

(ARA) - Do red roses mean more than you're willing to admit? Does the jewelry you're giving your loved one send the correct message? What is the appropriate gift to show your mother that you love her on Valentine's Day?

As the holiday of love quickly approaches, many of us are trying to find the right gifts for our loved ones. For new couples, maybe a gift of red roses in full bloom, which means "I love you," isn't what the man is ready to give, or the woman is ready to receive. For couples who have been together for a long time, a lasting gift like a living plant might convey your love better than cut flowers, which wilt quickly and then are thrown away.

Here are some tips to determine what gifts might work well for your relationship.

A new relationship
* Spending time together and discovering new talents is what makes a new relationship so exciting. Consider cooking a special meal for the two of you to enjoy together, or make a favorite food item for your sweetheart, like brownies or a cake.

* Flowers work for any relationship. If you aren't ready to go the red roses route, consider an arrangement of her favorite type of flower, or roses in her favorite color. Online flower companies have Valentine's Day specials, and you can find flower coupons for discounts or free delivery at CouponHeaven.com.

Still in the honeymoon stage
After you've known each other for a while, and enjoy spending every waking minute together, you start to pick up on your partner's personal tastes. An extra level of thoughtfulness is conveyed through the giving of a creative and specialized gift.

* Jewelry gifts provide a beautiful way to show how much you care. Diamonds are a traditional favorite for expressing a long-lasting message of love, but other gemstones may be a better fit for the current phase of your relationship. For example, if you want to promote your faithfulness, weaving sapphires into your gift would be a brilliant idea. You can check out what's available in your local stores or better yet, shop online and find discounts with jewelry coupons. Be sure to leave extra time for delivery if you choose a personalized gift.

* Cologne and perfume also make excellent Valentine's Day gifts. You can refresh your loved one's supply easily by shopping online - just make sure to look for coupon codes for free shipping or an extra discount.

Happily ever after
* Valentine's Day is the perfect opportunity for established couples to reconnect, and giving your loved one a gift that inspires a memory from happy times in your relationship works well. For example, consider finding a bottle of the wine or champagne you drank on your first date, or at your wedding.

* Being comfortable with each other is what works for happily-ever-after couples. Consider booking a couple's massage, so you can both enjoy the gift of time spent together in blissful relaxation.

Best friends forever
* Finding a non-romantic gift for your best friend doesn't have to be difficult. Just pay attention to their special interests and cater to them. For example, browse the bookstore for a copy of their favorite book. Or if they're into sporting events, think about getting tickets to an upcoming home game or a jersey shirt as a gift.

* Family members will appreciate gifts that bring back memories of time spent together. If you're creative, a scrapbook of time spent with your mom would make a wonderful gift. Or a digital photo frame preloaded with family photos will put a smile on your dad's face.

Of course, it's easy to show how much you care this Valentine's Day. A simple hug will go a long way.

Courtesy of ARAcontent

Happy Valentines Day from Bridge Chiropractic!

Bridge Chiropractic


Bridge Chiropractic, PC
13712 NE 20th Ave
Vancouver, WA 98686

Phone: 360-574-5944
Bridge Chiropractic, PC
605 SE 164th Ave.
Vancouver, 98684

Phone: 360-567-120

10 Cool Ways to Beat the Winter Blues Keep Your Energy High and Mood Lifted

-- By Nicole Nichols, Fitness Instructor & Health Educator (SparkPeople)

Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.

1. Exercise
As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.

2. Eat a Healthy Diet
What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily 8 cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.

3. Get Some Sun
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to "full spectrum" bulbs. These mimic natural light and actually have the same affects on your mind as the real thing.

4. Act on your Resolutions
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.

5. Avoid Binge Drinking
Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people, but binge drinking (defined as having 5 or more drinks in one sitting) is never a healthy choice. The morning after will have you feeling sick, depressed, and even more tired, which will affect many aspects of your life. This will make your low energy and bad mood even worse.

6. Treat Yourself
Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls (or guys) night out, or sporting event.

7. Relax!
You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.

8. Embrace the Season
Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.

9. Get Social Support
Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.

10. Catch some Zzzz’s
People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.

Bridge Chiropractic
13712 NE 20th Ave
Vancouver, WA 98686

Phone: 360-574-5944

605 SE 164th Ave.
Vancouver, 98684

Phone: 360-567-1205

Healthy eating year round for head-to-toe beauty

(ARA) - From award shows to a simple coffee run, movie and television stars are known for looking photo-ready at any moment. While their appearances may seem difficult to maintain, experts behind the scenes say achieving head-to-toe beauty simply starts with the foods we eat.

Carrie Latt Wiatt, nutrition consultant to Hollywood's elite and author of "Eating by Design: The Individualized Food Personality Type Nutrition Plan" and "Portion Savvy," works daily with celebrities like Stacy "Fergie" Ferguson and other red carpet beauties to ensure their bodies are always ready for high-profile events.

"You can work toward desired health and beauty goals by following a balanced and portion-controlled eating regimen that can be maintained year round," says Wiatt. "A healthy diet can help keep skin looking more youthful, hair more vibrant and waistlines trimmer. No matter the occasion, following this approach offers long-term success."

With so many glamorous events, such as weddings, vacations and dates, dotting the calendar each year, a long-range view on beauty is especially important. One in three women begin to prepare for moments like these a month or more in advance, according to a new poll by the Florida Department of Citrus.

Wiatt fully understands how strongly women feel about looking their best at key moments and says the tips she shares with her clients are the same she would share with others.

"The first thing I tell my clients is to keep a food journal to identify and eliminate diet de-railing habits, such as late-night snacking, sugar addictions or baked goods at the office," says Wiatt.

With increased awareness of daily food consumption, Wiatt then works to integrate the following healthy lifestyle habits into daily regimens:

* Fill up on fiber. Dietary fiber can help keep you feeling full for longer. An entire medium grapefruit has 4 grams of dietary fiber, some of which is soluble fiber (pectin), which helps support healthy cholesterol levels. Enjoy half a grapefruit for breakfast and another half after your evening workout.

* Prepare your portions. Be mindful of portions by downsizing dishes at home. Measure correct portions the first time, so you have a visual blueprint in your mind.

* Shake up snack time. Eating well is all about flavor, texture and variety. For an energizing afternoon snack, try pairing a fruit or vegetable you love with a serving of walnuts to add protein, omega-3 fatty acids and a satisfying crunch.

* Eat your way to great skin. Your overall diet and health regimen may contribute to smooth, supple skin. The vitamin C found in Florida grapefruit and 100 percent grapefruit juice supports collagen production to help keep skin looking youthful, glowing and picture-perfect ready for whatever the day throws your way. Collagen breakdown in the skin may contribute to the appearance of wrinkles.

* Eat smarter. To regulate caloric intake, practice mindful eating instead of automatic eating. First, consult your brain: are you feeling hunger or boredom? Second, wait five to 10 minutes after experiencing diet-derailing cravings to see if they pass. Finally, when its mealtime, take your time and monitor for satiety - then stop when you are satisfied.

"The results of a balanced diet can be rewarding - especially when you reach a point where you're no longer afraid to reach into the closet, try on a favorite outfit and know you'll be ready for those planned or spontaneous special moments," Wiatt adds.

Visit www.GoFloridaGrapefruit.com for more healthy lifestyle tips and delicious recipes featuring nutrient-rich grapefruit.



Bridge Chiropractic, PC
13712 NE 20th Ave
Vancouver, WA 98686

Phone: 360-574-5944

Bridge Chiropractic, PC
605 SE 164th Ave.
Vancouver, 98684

Phone: 360-567-1205
Toll Free: 866-DRPAUL1 (866-377-2851)
E-mail: drpaul@bridgechiropractic.com