Patti's and Fitzy's Giving It Back 5K

Come join in a 5K race of the southeast side of Solon. All proceeds from this race will go to the Solon Outdoor Event Center (the new outdoor track and stadium complex).

Patti's and Fitzy's Giving It Back 5K
Saturday June 19th, 2010 10:00am
Patti's Woodfire Grill
101 Windflower Lane, Solon, IA

Print registration forms here:
Race Entry Form:

Race Map:
Map:

Make No Bones About It

As our first few days of blustery cold weather are upon us, we know that slippery ice will be just around the corner. One of the greatest concerns I have heard from folks lately is about falling and breaking a bone. While only 4% of falls result in a fracture, one of the best ways to decrease your risks of fracture or osteoporosis is to build up better bone density through the foods you eat.
When we think of building stronger bones, our first thoughts lead to drinking plenty of milk. While milk is a great start, there are many options for calcium-rich foods. Many people have some degree of lactose intolerance. For those individuals, eating or drinking dairy products causes problems like cramping, bloating, gas, and diarrhea. For individuals who dislike dairy products or are unable to properly digest them, other options are available. Calcium can also be found in dark green, leafy vegetables, such as spinach and romaine lettuce, as well as in dried beans and legumes. The National Academy of Sciences currently recommends that people ages 19-50 consume 1,000 milligrams of calcium per day, and that those age 50 and over pack in 1,200 milligrams per day. Calcium is also available in supplements, but beware that some calcium tablets are not easily taken up for the body to actually use.
However, calcium isn’t the only player in this equation – there are other important ingredients in building strong bones, like Vitamins D and K. Vitamin D is what moves calcium from your stomach to your bones. We can easily receive our daily dose of Vitamin D from 15 minutes of sunshine in the spring or summer. During an Iowa winter, though, it’s best to obtain Vitamin D through fortified orange juice, milk, yogurts or high-quality supplements. Vitamin K also plays a very important role in bone formation and how calcium is used. Vitamin K can be found in green leafy vegetables like broccoli, Brussels sprouts, and dark green lettuce.
On a final note, keep in mind that the last thing you want to do after eating all of these bone-healthy foods is to consume something that steals calcium away from you. Salty foods and carbonated beverages actually take calcium from your body, leaving your bones weaker than before. Studies show that alcohol and smoking rob calcium from the body as well.
As we bundle up and prepare for another round of Ice Capades this winter, remember that by consuming the right foods and avoiding some others, we can all build and maintain stronger bones through calcium and Vitamins D and K. So if you slip and fall, you will only hurt your pride, not your bones!

For more information on calcium-rich foods, check out: Harvard Study

Starting off on the Right Foot

The average person takes between 3,000 and 5,000 steps per day. With each step, we put a remarkable amount of stress on our feet. When everything is working properly, we take it for granted. When there is a problem, each step can be agonizingly painful. People who are steadily on their feet, such as nurses, teachers, and restaurant staff, are more inclined to have foot problems, as are athletes who participate in foot-stressing activities such as volleyball, running, basketball, and tennis. However, when problems occur, there is help.

If you have ever twisted your ankle, you might still have some weakness, which could still be causing problems. The most common injuries to the ankle include turning it in, such as when wearing high heels; or turning it over, by stepping on a stone or the edge of a curb. These are examples of common ankle sprains.
Occasionally the end of the bone on the outside of the ankle breaks, but more often the ligaments of the ankle on the front and side get torn and produce massive swelling and bruising. It can take 4 to 6 weeks to recover from the immediate injury, but the ligaments very rarely repair satisfactorily and often become full of scar tissue, which is not elastic. This increases the likelihood of rolling it over again and causing further sprains. Such repeated traumas will influence the mechanics of the ankle and cause problems in the joint and the structures above, such as the knee and spine. These tend to become obvious after jogging or long walks, especially on uneven ground, but since the actual symptoms may be in other joints, you do not necessarily think of that old ankle injury being the origin of the problem. Chiropractic treatment can help to prevent chronic and recurring problems.

Another common concern is plantar fasciitis. The arches of our feet work together to serve as shock absorbers when we are standing, walking, and running. Normally, the bones, ligaments and tendons are able to spread out the stress of gravity throughout the entire foot so no single area is overloaded. However, after an injury, such as twisting an ankle or standing on hard surfaces day after day, the 26 bones of the foot can become stuck out of alignment and your foot’s shock absorbers do not continue to work properly. Now whenever you take a step, all of the force gets put on one area, typically the bottom of the heel, and this area become inflamed.

Over time, this pressure on the bottom of the foot can lead to the development of a heel spur. These heel problems don’t often go away on their own. I have seen patients who have had little success with treatments like oral anti-inflammatory medication, steroid injections, orthotics, and prolonged physical therapy. Some have been deemed candidates for surgical removal of the spurs but have declined to pursue that option, electing instead to use chiropractic care and conservative management in an effort to change and improve the actual source of problem.

By focusing on getting each individual foot bone to move properly and stay in the correct alignment, the foot’s natural shock absorbers can work again and take pressure off the heel. Proper alignment also places less stress on the ligaments and decreases the risk of repeated ankle sprains, thereby reducing stress on the knees, hips, and lower back.

If you have grown frustrated with an uncooperative foot, chiropractic care may be able to help you.

Back by Popular Demand...Chi Running Clinic

Learn to run faster, easier, and injury-free. We will be going through the Chi Running DVD, practicing the different skills presented in the video, and taking a short run through the Windflower Lane development to apply the Chi Running principles. Registration is at 3:30p.m. and the cost is $5.00. The registration fee will benefit the Solon Outdoor Events Center. Everyone is invited!

Brains of Steel

Fit, trim, bulging muscles, and of course buns of steel. We can all picture the benefits of exercise. However, the really cool things, the things that actually have a direct effect on our lives, occur on the inside. Recent developments in neuroscience have shown that moderate exercise doesn’t just help the physical body, but the mind as well. In John Rately’s book, Spark, the author describes how exercise has a direct positive impact on our concentration and ability to learn.

The human brain can only work well when it has an ample supply of oxygen and fuel traveling through the bloodstream. This is why heart health is essentially brain health.
To give you an idea of how this works, picture this: as road crews work to repair I-80, they not only patch up the interstate, but they actually build adjacent roads to decrease traffic and congestion. (If only!) That’s exactly what the body does within 2 hours of working out. The body releases chemicals to both repair and build brand new blood vessels, particularly in the brain, after as little as 30 minutes of moderate exercise. With more healthy blood vessels, the brain obtains more oxygen and fuel and you are able to concentrate, learn, and think better.

So where is the connection between exercise and getting smarter? When we exercise for as little as 30 minutes at a moderate intensity, our bodies release their own form of “Miracle-Gro” called Brain Derived Neurotropic Factor. These are actually enzymes that target the growth and connection of new brain cells. Similar to a garden hose applicator for plant food, these natural growth chemicals can’t reach the plants until the hose is turned on. When we exercise, we pump more blood and allow the body's “Miracle-Gro” to be showered on our brain cells. For a period of two hours after we work out, we are able learn and develop new skills more easily and retain the information for a longer period of time. So those jokes about the dumb jock are wrong --- with a little bit of exercise, you can be both fit and brainy.

These are just a few of findings that link the beneficial aspects of exercise with increased brain health. With enhanced focus and faster learning skills, we all can benefit from exercise on the inside while working on our buns of steel on the outside.

What if Running Wasn’t so Hard?

As a cross country coach for the past six years, I have had the opportunity to hear a lot of people’s running stories and aspirations. One of the most common stories I've heard is about the person who loved running all throughout his or her childhood and early adulthood, but then a dreaded injury prevented any hopes of running very much again in the future. The other story I've heard is about the person who hasn’t ever gotten into running – and wants to – but is afraid that it will be too painful or too much work to adopt as a new lifestyle habit.

Each of these situations has always troubled me. Even as chiropractor, I have only been able to help runners heal from injuries and strengthen their bodies. Not until recently have I been equipped with the knowledge to truly attack the problem at its source: the runner’s form. In Danny Dreyer’s Chi Running method, a system of running has been developed to utilize the body’s natural strengths for running, without placing the undue pressure on muscles and joints that can lead to injuries.

The following are some of the general principles of Chi Running:

• Proper form and strong core strength allow you to relax your arms and legs while running. Most people think they have to exert a tremendous amount of energy from their legs in order to run fast. This simply isn’t true. Running smoother is faster and more efficient that running harder.

• You can’t finish a race in one stride. Having the correct stride length can dramatically decrease your chances of injury. Over-striding can lead to IT band, knee, and ankle problems. By shortening your stride, you may have to take a few more steps in the short-term, but it will allow you to take more strides in years to come.

• The same rules apply for everyone. It doesn’t matter if you have run 20 marathons or if you just want to do the Beef Days Fun Run. These running tips can help at any age, gender, or competition level. The most important part is to get from one place to another with less effort and fewer injuries.

In order to help all runners, from beginners to seasoned veterans, I will be hosting a Chi Running Workshop at Fitzpatrick Family Chiropractic on Saturday, August 1st at 10:00 a.m.. We will be going through the Chi Running DVD, practicing the different skills presented in the video, and taking a short run through the Windflower Lane development to apply the Chi Running principles. Registration is at 9:30 a.m. and the cost is $5.00. The registration fee will benefit the Solon Outdoor Events Center. Everyone is invited!

Heart Health is Brain Health

Our brains can only work well when it has an ample supply of oxygen and fuel. This is why heart health is essentially brain health. Your brain is only as good the plumbing (heart and blood vessels). Now here is the exciting part, imagine that when they needed to repair I-80, they not only patched up the interstate, but actually built adjacent roads to decrease traffic and congestion. That’s exactly what the body does within 2 hours of working out. The body releases chemicals to repair and build brand new blood vessels, particularly in the brain after as little as 30 minutes of moderate exercise. With more healthy blood vessels, the brain gets more oxygen and fuel and you are able to concentrate, learn, and think better.