The healthiest people on the planet exercise like Tarzan.  Tarzan swims, wrestles, jumps, crawls, and swings on vines.  He is strong and explosive, and you never know what he’s going to do next.  This is why he never gets hurt, and how he stays healthy.  Your body needs to be shocked and confused on a regular basis to become resilient.  However, as soon as your  body figures out how to adapt, then you go on autopilot (sitting on your arse or doing the same thing over and over!), and this is where overuse, breakdown and fatigue injuries happen.  

Let’s take runners as an example.  Runners are just like assembly line workers who become good at just one thing and repeat the same activity until overuse breaks down the machinery.  There is a very good reason that running is the sport that boasts the highest rates of injury worldwide.  The best distance runners, though, are the ones who implement other activities into their exercise routines.  They sprint on occasion until their lungs burn, they lift weights to awaken ancillary muscles to suddenly leap into action, or they randomly choose to go for a five mile hike.  They train as if they never knew how fast they would have to sprint after a rabbit, or how much firewood they would have to haul home, or how challenging the climb home would be during a winter storm.  They train as if their survival depended on it,  as it once did.  And in a way, it still does.

Don’t ever think for a second that your body doesn’t expect exercise and exertion on a regular basis for you to be healthy,  because it does.  Trust me, if the benefits from exercise came in a pill form it would be an instant super blockbuster and everyone would be popping them like candy.  Simply going for a run is just like taking some uppers, steroids, fat burners, viagra, cholesterol lowering meds, and many others - except no side effects other than better health.  What a great deal!

So what are you waiting for?  More time?  Decisions are made in seconds.  We live our lives in matters of minutes.  It only takes a minute to make a change that will impact your life.  You can do a powerful Tabata workout in 4 minutes and still have time to text message your buddy and facebook your co-worker.  You have time to do four 100 meter sprints today.  Run that poor dog scratching at your leg that understands his genetic need to run.  As Morgan Freeman said in one of my all-time favorite movies, Shawshank Redemption:  “Get busy living or get busy dying.”

Go get some.

Dr. Ryan Hewitt

If you’re out of ideas of how to shock your body with something different, try a burpee broad-jump mile like this lunatic:

As things move forward, man recedes.

I fear that the new renaissance age of digital communication had created a new dark age in commitment and personal integrity.

This post is the first in a series of three discussing my observations around cell phone use and its impact on interpersonal communication and relationships.   I am a big fan of the ready and easy communication afforded by my mobile.  I admit that I have made the steady climb up the ladder of telecommunication offerings from a standard phone, to a Blackberry, and now an iPhone.  I catch myself fingering the heat sensitive screen to check my email more often than I thought I would.  Heck, I even “text-message” regularly now.  So please, do not dismiss my concerns as the irrelevant rantings of a technophobe.   I love my cell phone.

The problem is the way that we use them.   I can’t believe that I’m using this analogy, but, as the old saying goes, “Guns do not kill people; people kill people.”  Cellular technology in itself is not evil, but if we’re not careful, it could promote the death of personal integrity.

I know that this commentary may seem uncharacteristically dark or overly dramatic, but I’ll suggest that there is a new communication dynamic that threatens to erode the very foundation of relationships – reliability.

In years past when plans were made, dates were set, times were agreed upon, and destinations were decided.  You would consider “the plan” an agreement between two or more people and the expectation was that there would be follow-through.  Typically, the experience would match the plan; everyone who was physically able would show up, on time, at the right place to do what everyone had agreed to do.  It was nice.  You would spend more time enjoying what you were doing than planning what to do instead.

Plans today have morphed into mere plastic suggestions as to what might happen if nothing else at all comes up between now and then.

We are now a microsecond away from altering an entire day with one phone call.  We can change times, destinations, even participants, with an instant message.  We can even cancel our plans entirely with a 140 character text message.  This drives me crazy.

People often rely on voice mail to dilute the sting of accountability to a commitment.  “Sorry, something just came up.”  No face-to-face apology.  No visual feedback.  No sense of disappointment.  If 93% of communication is unspoken, what are we actually saying with all of this digital exchange?

With every human quirk comes the opportunity to be extraordinary.  Be mindful of your commitments – when you make them and how you keep them.  Do not fall into the cyber-trap of making temporary plans with the intention of changing them as you go.  This is a slippery slope.  Create a reputation for making commitments and sticking to them.  Be exceptional here.  By no means does this imply being rigid and inflexible.  Flexibility is a critical character trait.  The key is to be flexible when flexibility strengthens a situation.

Stand out in the crowd as the person who says that they’ll be there, at this time, to do that…and actually do it.  Let your Yes be Yes.

Now go do that thing.

In health,

Dr. Stephen Franson

Patient: Robin

Topic: Low Back Pain

 I started coming to Franson Family Chiropractic in August 2009 because I was tired of having an aching back.  It was chronic and constant.  I like to walk and jog, and whenever I did my lower back and neck would always bother me after - to the point where I would usually end up with a raging headache.  I was afraid to go to a chiropractor because I feared, first of all, that it would hurt, and second, that I would be “married to them,” having to come many times a week.  My husband kept telling me “You can’t put a price on health,” so I went to Franson Family Chiropractic’s booth at the Beverly Homecoming…and here I am, four months later, feeling sooooo much better.  I can walk and jog again and not feel the aches and tenderness like I used to.  I am not totally there yet, but so much better.  I would, and do, recommend Franson Family Chiropractic to anyone who talks to me about “their aching backs.”

Thank you so much for sharing your story, Robin!!!

FRESH LIVE FOODS

CANNED FOOD DRIVE / CAN’T FOOD DRIVE.

Typically here at FFC, we have a canned food drive for the holidays, where we allow community members to pay for their spine and nerve system check up with some non-parishable food around the holidays.  This is fantastic, because most people want to be charitable and donate to others, especially during the holidays, so if they can get a $200 examination that they needed anyway for the cost of a few cans of food, it’s a win-win situation.

This year, however, we will not be participating in a “canned” food drive.  To be truly congruent with our understandings and teachings of what health is, and what we require to express it, we have decided to change our food drive a bit.

This is the first year here at Franson Chiropractic that we will be donating fresh vegetables, fruits and nuts instead of canned foods for the less fortunate during this holiday season.  Foods that do not go bad or are to be stored (store foods) are easy and cheap, and come in by the truckload this time of year, so we decided to go the other way (not follow the herd), and give real live foods that will give these less fortunate souls some of the nutrients they require to heal and promote life in their bodies. 

This is our opportunity to stay congruent and clear in our message - that our bodies are designed/evolved/created perfect, they just require sufficiency and purity in a few areas to run efficiently and properly.  These things are Air, Water, Food, Exercise (movement), Thoughts and Nerve Supply.  Purity and Sufficiency in any of these things will move us toward health, so that is what we are donating this holiday season.

“We appreciate the power to be able to be useful to humanity.” – CS Gonstead

Thank you all and have an awesome Thanksgiving!

Love,

Dr. Nick and your Franson Family Chiropractic team!

Fight 4 Health!

I have many sources of inspiration, but few compete with what I see every day in the 15 x 13 foot space that I like to call my “Adjustitorium.”  My patients never cease to surprise me.  In the midst of financial upheaval, job insecurity, media frenzy and legitimate economic contraction, our patients remain steadfastly grateful.

As a common thread that weaves through so many lives in this community, I feel qualified to assess and compelled to recognize the level of genuine thankfulness that I witness each and every day.   I stand awestruck at the depth and sincerity of the graciousness expressed so freely by this group of people.  A contagious, infectious attitude of appreciation spreads between patients, staff and doctors.  And I get to stand in the middle of it.

Outsiders often question me about the rising stress and despair that I must be hearing about from our robust patient interface.  They are usually taken a-back when I honestly reply to the contrary.  These people are authentically thankful.  Thankful for something…anything…everything.

I want to stop and recognize this group of people for being extraordinary.  Not because they are gifted – or oblivious – but because they have chosen to have an extraordinary attitude.

Every day we get to choose our attitude.  Thankfulness is a choice, not a feeling.  It’s a decision, not a sentiment.

If we wait for our situation, circumstances or environment to produce a feeling of thankfulness, we’ll be in for a bumpy ride.  Our attitude is best described by Dr. James MacDonald as “a way of thinking developed over a long period of time.”  We develop our attitude by repeating thoughts and responses over and over again.  Like wearing a path in a rug, our brain simply starts firing neurons along a familiar course.  This repeated practice develops a reflexive tract of thinking and reacting that inwardly directs us and outwardly defines us.  Ask the people who know you best.

MacDonald goes on to describe our hearts as a bucket that we fill with our attitude over our lifetime.  You can’t see what’s in this bucket until you bump it and its contents spill out.

Our circumstances may be challenging and seem out of our control at times, but our attitudes are always ours to choose.  Replace criticism with acceptance.  Choose gratitude over frustration.  Dilute complaining with thankfulness.

If you say Grace this week, thank God for the clarity of sight, the resolve of faith, and the ability to choose an attitude of thankfulness.  Following the events of the last two years, we shouldn’t be asking whether or not there will be bumps in the road along the way.  Instead, the better question to ask is when they do happen, what spills out of your bucket?

In Thanksgiving for you all,

Dr. Stephen Franson

The term congruent is defined as “agreeing or corresponding with in a strict, technical sense.”  Dictonary.com’s thesaurus uses the following synonyms to describe congruent:  “coinciding, compatible, concurring, conforming, consistent, corresponding, identical, in agreement.”  It is my sincerest belief that our health desires are never manifested or delayed because of our incongruence.  What we do and say must be “in agreement” with what we truly desire - if not, you may spend a great amount of time and energy pursuing something that never produces the results you want.  Have you ever wondered why some lose a ton of weight and eventually gain back more weight than they lost?  Well, more likely than not, their issue is not that eating properly and exercising regularly does not work for them, the problem is their incongruousness.  Most of these individuals probably made resolutions to “lose weight,” where in reality they actually had a desire to be more fit, happy and healthy.  Making affirmations and producing actions that are incongruent with what you truly desire prolongs the outcomes you long for.  I have been guilty of this in my own life.  For a long time I wanted to have a “six pack,” but what I desired and what I did were totally different.  I ate processed and “fast food” most days of the week, I worked out when it was convenient for me (when I felt like it), I drank a minimum amount, excessively consumed juices and commercialized sports drinks, and I hardly took time out for relaxing.  The natural consequence of those actions was not health and happiness, but rather unwanted fat and stress.

I became overweight and out of shape because my actions were not “in agreement” with my ultimate desires - they were on opposite ends of the spectrum.  Me affirming I wanted to “lose weight” placed me in a mindset of moving away from something rather than pursuing the desires I dreamed of.  When I fully understood that wellness is not simply the absence of sickness, disease, and infirmities, but is congruency with social, mental, emotional, and physical well-being, I then pursued health.  I did the things that fit, happy, healthy people do.  I set goals, I made action steps for achieving those goals, I exercised regularly (even when it was inconvenient), I ate more fruits and vegetables, drank more water, and I relaxed.  After a lot of hard work and dedication, I achieved what I desired, a “six pack.”  My desires became reality because I modeled my lifestyle after fit, healthy people - in a nutshell, I congruently did what they do.  In order to be successful in any area of your life YOU have to congruently do what successful people do.  “TO BE, YOU HAVE TO DO!”

w/♥ Dr. Byron G. Jackson, The Good Doctor™

THANKSGIVING memo:  Thank you all for reading.  If you are a patient, thank you for taking your health seriously and allowing us to care for you!

FFC will be CLOSED 11/26 and 11/27 to give thanks and to be with our loved ones… please be sure to schedule a make-up appointment if you are normally seen on Thursdays or Fridays.

FOOD DRIVE & SLEEP WELL CONTEST – through December 18th:

Earn raffle tickets by referring a friend, family member or co-worker to our office for a New Patient Consulation = 10 tickets

***(New Patient exam from referral only $37, and all proceeds during contest will be donated in the form of fresh vegetables to local soup kitchen for holidays!)

Bring a friend to a workshop = 5 tickets

Bring a friend to observe an adjustment, or join (or help a friend join) Bonfirehealth.com Facebook Fan Page = 1 ticket

GRAND PRIZE:  Collect raffle tickets between Nov. 1st – Dec. 18th, and the Raffle winner will take home an ALL-ORGANIC SLEEP WELL MATTRESS designed by Dr. Stephen Franson and Gardner Sisk of Gardner Mattress (TWIN, FULL OR QUEEN).  The more raffle tickets you earn, the better your chances - and if that isn’t enough, the person with the most raffle tickets will receive a $100 gift certificate to Bed, Bath & Beyond.

** Advanced Notice: Well People Think – Advanced Workshop with Dr. Stephen Franson – Wednesday, December 9th @6:45 p.m.  Sign ups at the front desk!

Grass-Fed Beef CSA -  Order Forms at the front desk!  It’s finally going to happen.  Orders must be in by 12/4.  Drop off is on the 12th.  Hooray for healthy meat!

Wednesday 11/25, 4:45-7 p.m. @ the Atlantis Gym @ the Ferncroft – Health Screening

Every day this week – check out the amazing new health site created by our own Dr. Stephen Franson:  www.Bonfirehealth.com, and ignite your health today!

Food Drive - See ***ABOVE

Any questions, please call 978-927-8466, or check out our website @ www.fransonchiropractic.com.

And now, to say thank you to all of our loyal blog readers and their loved ones:

Recommendations updated due to concerns about safety, overall health benefits.

Aspirin for the Primary Prevention of Cardiovascular Events:  An Update of the Evidence for the U.S. Preventive Services Task Force.  Tracy Wolff, MD, MPH; Therese Miller, DrPH; and Stephen Ko, MD, MPH. Ann Intern Med. 2009;150:405-410.

Background:  Coronary heart disease and cerebrovascular disease are leading causes of death in the United States.  In 2002, the U.S. Preventive Services Task Force (USPSTF) strongly recommended that clinicians discuss aspirin with adults who are at increased risk for coronary heart disease.

Purpose:  To determine the benefits and harms of taking aspirin for the primary prevention of myocardial infarctions, strokes, and death.

Limitations:  New evidence on aspirin for the primary prevention of CVD is limited.  The dose of aspirin used in the RCTs varied, which prevented the estimation of the most appropriate dose for primary prevention.  Several of the RCTs were conducted within populations of health professionals, which potentially limits generalizability.

Conclusion:  Aspirin reduces the risk for myocardial infarction in men and strokes in women.  Aspirin use increases the risk for serious bleeding events.

What does this article say?  The excerpts above are from the abstract of a 2009 article from the Annals of Internal Medicine.  It describes the research that has been done to determine the health outcomes of ingesting ‘baby,’ or low-dose aspirin on a regular basis.  From the article’s conclusion:  “Aspirin does not seem to affect CVD (cardiovascular)  mortality or all-cause mortality in either men or women.”  

So what does this mean?  There is a big difference in examining whether a treatment decreases a disease rate, changes overall lifespan, or increases your health.  Aspirin has been shown to decrease the incidence of certain cardiovascular complications in certain groups.  But as it says above, it did not actually lead to any increase in lifespan in the groups that were studied.  The official recommendations thus suggest discussing whether trading one type of complication, such as cardiovascular disease, for another, such as gastrointestinal problems, is worth it.

What are the experts saying about this?  Here is an excerpt of an article from cnn.com’s health section:  “Risks of daily aspirin may outweigh the benefits,” By Denise Mann, Health.com.  November 4, 2009.

“This article synthesizes what many people in the field are beginning to feel:  the risks of daily aspirin therapy exceed the benefits in people who have not had a heart attack,” says Dr. Steven E. Nissen, the chairman of cardiovascular medicine at the Cleveland Clinic, in Ohio.

“Currently, the American Diabetes Association (ADA) recommends low-dose aspirin for primary prevention in people with diabetes who are at risk for cardiovascular disease–but this will be changing.”

“Because of some recent studies suggesting that the benefit is not very large, and because aspirin can also have risks (intestinal bleeding or hemorrhagic stroke), the January 2010 recommendations will recommend it mostly for higher-risk people than was the case in the past, when it was recommended for people with more moderate levels of risk and above,” says Dr. M. Sue Kirkman, the vice president of clinical affairs for the ADA.

“The authors of the new analysis say there’s not enough evidence to justify the routine use of low-dose aspirin to prevent cardiovascular disease in apparently healthy people, including those with elevated blood pressure or diabetes.”

What does this mean?  The research showed that there is no certain benefit for increasing lifespan.  In other words, you need to minimize your chances of cardiovascular disease by minimizing your so-called risk factors:  High blood pressure, excess weight, diabetes, high cholesterol.  To do this, we recommend you start implementing proper eating, moving and thinking wellness lifestyle strategies today.

Who do I pass this on to?  Pass this on to a friend, family member or co-worker who wants to learn how to protect their health.  If they have concerns about their and health and wish to prevent serious disease, they need to start proactively working to get as healthy as possible today.  As this new research shows, relying solely on testing and treatment is not a reliable strategy.  Refer them to our office or another wellness chiropractor to help them get started today.

Sam and Emma’s breakfast snack.  Avocado blended with organic apple sauce, with ½ banana.  Emma likes hers with slivered almonds and cinnamon.  Sam prefers shredded coconut.  They enjoyed this treat with a scrambled egg, a smoothie and (2 grams of) lemon flavored fish oil capsules – which they chew like candy.   Lots of healthy fats here.  See more delicious, nutritious recipes at bonfirehealth.com

Every time that I prepare food I ask three simple questions:

1. Where are the PLANTS?

2. Where is the PROTEIN?

3. Where is the FAT?

It is not correct to say that FAT is the most important element in every meal – the RIGHT fat is.  We have become accustomed to fats being referred to as “Good Fats” and “Bad Fats,” but more accurately, fats should be referred to as Great Fats and Terrible Fats.

If you want to achieve your health goals – even if that means trying to lose weight (there I said it) – you must add one more question to the list above:

4. What effect will this food have on my HORMONES?

Every time that you eat, you stimulate a cascade of hormone release that will direct your physiology and determine your energy level, emotions and appearance.  Hormones are powerful chemicals generated by our bodies that are hundreds of times more potent than drugs.  Hormones dictate every aspect of our cellular function and have a dominant influence on our health outcomes – and we get to decide which hormones are produced.

Our lifestyle choices in how we eat, move and think largely determine which hormones course through our veins.

Insulin and Glucagon are primary hormones that have profound effects on how we look, feel and function.  Insulin is the “Fat Storage Hormone.”  It is triggered by elevated blood sugar levels, usually from carbohydrates or excess calories.  If Insulin is present – you are storing fat.  Glucagon is the “Energy Mobilizing Hormone.”  Stimulated by the presence of protein in your diet, Glucagon releases energy (calories) to be burned for fuel.  Fats in your diet are “hormone neutral” – although they do mitigate (slow down/reduce) the insulin response (this is a good thing).

Fats have gotten a bad rap for years.  It’s time to sing their praises.  Enjoy this excerpt from the Week 5 Fuel Insight from The Bonfire Program (see what you’ve been missing at bonfirehealth.com):

What if a critical secret to improving your health was to increase your intake of FAT?  For years, fats have been at the center of nutrition confusion.   You’ve been told that all fats are bad, that they increase your chances of heart disease, that they cause cancer and promote weight gain and obesity.   This is simply not true.  In fact, eating the right fats has been proven to reduce the inflammation associated with artery disease, normalize blood lipids and cholesterol, reduce multiple forms of cancer, and actually combat obesity.

Although it may seem terribly counterintuitive, the intake of the right fats can actually be one of the best health strategies you could ever adopt.

Saturated fats, trans-fats and hydrogenated oils are considered “terrible fats”  (coconut oil is an exception).  These fats have been shown to increase blood serum cholesterol, alter blood lipid profiles, and promote the inflammation associated with heart disease, as well as many types of cancers.

“Great fats” like polyunsaturated and monounsaturated fats are Essential Nutrients that reverse the damage created by these “terrible fats,” as well as perform a critical role in countless physiological functions.  Omega-3 Fatty Acids are widely considered to be one of the most vital nutrients in regards to healthy cell function.  They are instrumental in almost every organ and tissue, including the heart, skin, eyes and brain.

EPA and DHA Omega-3 Fatty Acids are considered Essential Fatty Acids.  Nutrients are considered Essential if  1)  They are required by the body for health, 2)  The body cannot make them, and therefore they must be consumed in the diet.  These essential fats are critical in the war against the chronic low-grade inflammation that cause heart disease, cancer, diabetes, Alzheimer’s and a host of other chronic diseases.

Eating mid-sized, cold water, wild fish is a Best Practice that will provide a great source of Omega 3’s.   Avoid farm-raised fish  - they have inferior fatty acid profiles and impact the environment negatively.  Also, eat grass-fed beef, wild game and range-fed chickens and eggs.  These are the foods that your ancestors ate.  In fact, they considered the brain and organ meats a priority – due to their high essential fat content, no doubt.  Nuts, seeds and avocados are also excellent sources of healthy fats.

Deficiencies in Omega-3’s have been linked to breast, colon and prostate cancers, heart disease, high blood pressure, high cholesterol and strokes, diabetes, arthritis, digestive disorders, vision problems, dementia, hormonal and reproductive problems, as well as osteoporosis, Alzheimer’s and depression.

DHA and EPA deficiencies have been shown to be a causal factor in development and behavioral issues with children – even ADD and ADHD.   DHA is one of the most critical elements in human breast milk.

Unfortunately, Omega-3 FA deficiency is extremely common.  Our diets are terribly low in this vital nutrient.  To make matters worse, we over-consume Omega-6 Fatty Acids, upsetting the delicate balance in the very important Omega-6 FA: Omega-3 FA ratio.   This imbalance creates silent inflammation in the body, which leads to a litany of chronic disease issues.

Processed grains and cereal grains are high in Omega 6 Fatty Acids, which contributes to this imbalance.  A diet high in grains (breads, pastas, baked goods and cereals) is considered highly pro-inflammatory.  In other words, grains promote inflammation in your body and should be reduced or avoided.   Unfortunately, the food pyramid has promoted a diet-style that has lead to the greatest heart disease, diabetes and obesity epidemic that the world has ever seen.

It is difficult to consume sufficient amounts of Omega 3’s to re-balance and maintain a healthy fatty acid ratio.   Additionally, the oceans have been polluted so dramatically that many fish are too toxic to safely consume.   A Vital Behavior to ensure fatty acid sufficiency is to supplement with a high quality fish oil source.  The oil should be pharmaceutical grade, pure, and in natural EPA/DHA forms and ratios.

If the thought of consuming fish oil every day causes you to wrinkle your nose, just think of the sweeping health benefits you’ll receive.  If that doesn’t work, you can always go back to eating the brains, organ meats and bone marrow that your ancestors enjoyed.

If you liked this, you’ll love bonfirehealth.com.

Now go eat something healthy,

Dr. Stephen Franson

FOOD DRIVE & SLEEP WELL CONTEST – through December 18th:

Earn raffle tickets by referring a friend, family member or co-worker to our office for a New Patient Consulation = 10 tickets

***(New Patient exam from referral only $37, and all proceeds during contest will be donated in the form of fresh vegetables to local soup kitchen for holidays!)

Bring a friend to a workshop = 5 tickets

Bring a friend to observe an adjustment, or join (or help a friend join) Bonfirehealth.com Facebook Fan Page = 1 ticket

GRAND PRIZE: Collect raffle tickets between Nov. 1st – Dec. 18th, and the Raffle winner will take home an ALL-ORGANIC SLEEP WELL MATTRESS designed by Dr. Stephen Franson and Gardner Sisk of Gardner Mattress (TWIN, FULL OR QUEEN).  The more raffle tickets you earn, the better your chances - and if that isn’t enough, the person with the most raffle tickets will receive a $100 gift certificate to Bed, Bath & Beyond.

Tuesday 11/17 @ 6:30 p.m. @ the office -Advanced Workshop with Dr. Ryan Hewitt – “Get A Grip on Your Hormones this Holiday Season.” Sign ups at the front desk or call in.

Tuesday 11/17 @ 6:45 p.m. @ the office – Screen Team Training – For all of our beloved Screen Team Members, come to the back entrance.

Wednesday 11/18, 6:30 p.m. @ the office - Foundations Workshop taught by our clinic director, Dr. Stephen Franson.  Free workshop open to all, designed to help you understand health vs. health care, and our cornerstone:  chiropractic and the wellness lifestyle.  Crucial in maximizing understanding and your results.

Thursday 11/19, 4:45-7 p.m. @ the Atlantis Gym @ the Ferncroft – Health Screening

Every day this week – check out the amazing new health site created by our own Dr. Stephen Franson:  www.Bonfirehealth.com, and ignite your health today!

Food Drive - See ***ABOVE

Any questions, please call 978-927-8466, or check out our website @ www.fransonchiropractic.com.

And now, to say thank you to all of our loyal blog readers and their loved ones: