Hypertension And The DASH Diet

Hypertension is defined as having blood pressure greater or equal to 140/90 on 3 or more visits to the doctor.

To combat this problem it is very important to exercise while keeping track of your heart rate as well as eating what is called the DASH diet.  This includes a diet high in fruits and vegetables with decreased dairy products and saturated fats.  If you follow this plan, you will see not only great results in our cholesterol level and blood pressure, but will probably lose some inches too!

Here is a list of what is recommended by DASHdiet.org:

Type of food Number of servings for 1600 – 3100 Calorie diets Servings on a 2000 Calorie diet
Grains and grain products
(include at least 3 whole grain foods each day)
6 – 12 7 – 8
Fruits 4 – 6 4 – 5
Vegetables 4 – 6 4 – 5
Low fat or non fat dairy foods 2 – 4 2 – 3
Lean meats, fish, poultry 1.5 – 2.5 2 or less
Nuts, seeds, and legumes 3 – 6 per week 4 – 5 per week
Fats and sweets 2 – 4 limited

CPR, AED And First Aid Training

CPR, AED, and First Aid for Adults in Redwood City, San Carlos, Menlo Park, Palo Alto and Belmont

Presented By
Belmont-San Carlos Fire Department

This low stress course is taught by Firefighter Paramedics, EMTs and designed for all community members or non-Health Care providers. The course will provide Jacksonville CPR training for the adult patient and proper use of personal protective equipment. Students will receive hands-on training with an Automated External Defibrillator (AED). The course instruction includes, instructor input, video-based lessons and practice on manikins. Students will also learn the proper steps in rendering First Aid, the legal aspects of First Aid, scene assessment and patient assessment. The core of the class will cover basic medical emergencies including treating burns, wounds, bleeding, shock, bone/muscle/joint injuries, poisoning, bites and stings, environmental emergencies and much more.

This course meets OSHA and other federal and state regulatory requirements for training employees how to respond and care for medical emergencies at work.

Our goal as instructors at the Belmont –San Carlos Fire Department is to provide a positive comfortable learning environment and give you the confidence and skills to perform CPR and/or provide basic First Aid treatment after you call 911, but before Advanced Life Support Resources arrive on the scene.

CPR/AED and First Aid

Date: Mondays Feb 1 & 8
Time: 6:00 – 9:30 pm (you must attend both nights)
Cost: $50.00
Location: Belmont – San Carlos Fire Station #14
911 Granada Ave, Belmont


CPR/AED only (no First Aid)
Date: Tuesday, January 19th
Date: Tuesday, February 23rd

Time: 6pm to 9:30pm
Cost: $35.00
Location: Belmont – San Carlos Fire Station #14
911 Granada Ave, Belmont

To sign up, please contact:
Christy Adonis – Disaster Preparedness Officer
Belmont – San Carlos Fire Department
(650)802-4254 or christya@bscfd.org

Got Joint Pain?

Joint pain is common after participating in sports and with those who have arthritis.

Glucosamine and Chondroitin is recommended for repairing and retention of elasticity.  Glucosamine  promotes  repair of cartilage and chondroitin promotes water retention and elasticity which inhibit enzymes that break down cartilage.  When you buy Glucosamine, chondroitin is usually included in the mix!

Dosage is recommended as 1, 500 mg per day.  If you are really athletic, make sure you take extra vitamin C to help absorb it!

Joint pain is not fun, and this can really help!

The Importance Of Good Posture

To most people, “good posture” simply means sitting and standing up straight. Few of us realize the importance of posture to our health and performance. The human body craves alignment. When we are properly aligned, our bones, not our muscles, support our weight, reducing effort and strain. The big payoff with proper posture is that we feel healthier, have more energy, and move gracefully. So while the word “posture” may conjure up images of book-balancing charm-school girls, it is not just about standing up straight. It’s about being aware of and connected to every part of your self.

Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting proper rest and avoiding potentially harmful substances like alcohol, drugs, and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you cannot really be physically fit. Without good posture, you can actually damage your spine every time you exercise.

Ideally, our bones stack up one upon the other: the head rests directly on top of the spine, which sits directly over the pelvis, which sits directly over the knees and ankles. But if you spend hours every day sitting in a chair, if you hunch forward or balance your weight primarily on one leg, the muscles of your neck and back have to carry the weight of the body rather than it being supported by the spine. The resulting tension and joint pressure can affect you not only physically, but emotionally, too, — from the predictable shoulder and back pain to headaches, short attention span, and depression.

Poor posture distorts the alignment of bones, chronically tenses muscles, and contributes to stressful conditions such as loss of vital lung capacity, increased fatigue, reduced blood and oxygen to the brain, limited range of motion, stiffness of joints, pain syndromes, reduced mental alertness, and decreased productivity at work. According to the Nobel Laureate Dr. Roger Sperry, “the more mechanically distorted a person is, the less energy is available for thinking, metabolism, and healing.”

The most immediate problem with poor posture is that it creates a lot of chronic muscle tension as the weight of the head and upper body must be supported by the muscles instead of the bones. This effect becomes more pronounced the further your posture deviates from your body’s center of balance.

To illustrate this idea further, think about carrying a briefcase. If you had to carry a briefcase with your arms outstretched in front of you, it would not take long before the muscles of your shoulders would be completely exhausted. This is because carrying the briefcase far away from your center of balance places undue stress on your shoulder muscles. If you held the same briefcase down at your side, your muscles would not fatigue as quickly, because the briefcase is closer to your center of balance and therefore the weight is supported by the bones of the skeleton, rather than the muscles.

In some parts of the world, women can carry big pots full of water from distant water sources back to their homes. They are able to carry these heavy pots a long distance without significant effort because they balance them on the top of their heads, thereby carrying them at their center of balance and allowing the strength of their skeleton to bear the weight, rather than their muscles.

Correcting bad posture and the physical problems that result can be accomplished in two ways. The first is by eliminating as much “bad” stress from your body as possible. Bad stress includes all the factors, habits, or stressors that cause your body to deviate from your structural center. Bad stress can result from a poorly adjusted workstation at work, from not having your seat adjusted correctly in your car, or even from carrying too much weight around in a heavy purse or backpack.

The second is by applying “good” stress on the body in an effort to move your posture back toward your center of balance. This is accomplished through a series of exercises, stretches, adjustments, and changes to your physical environment, all designed to help correct your posture. Getting your body back to its center of balance by improving your posture is critically important to improving how you feel.

What is Restless Leg Syndrome?

Gotta keep moving those legs at night?  Have you been told that you have Restless Leg Syndrome? What is it anyway?

It is a urgency to move because of burning, tingling, tugging sensations in the legs. Do you know that simple pelvic adjusting has decreased the frequency of these sensations and most times keep them at bay for good?  Nerves that are over sensitive will keep sending a signal to the leg.  Reducing stress to the nerve will reduce impulses and the urgency to move and stretch the leg.

Food to avoid are: caffeine, alcohol and tobacco.  These foods all exacerbate restless leg syndrome. So, like always, keep off the junk food, drink lots of water and take care of yourself!

If this doesn’t help, give us a call and we can analyze and adjust your hips or even legs to calm down the nerve and get you back to doing the things you love to do!

5 Tips To Reduce Eyestrain

Eyestrain, the occupational hazard!

Ever feel dull, aching, sensation around and behind the eyes that can lead into a headache. It may be difficult to focus on a book or the computer screen. A dark computer screen surrounded by a bright background such as a window or a lit wall can really put severe strain on the eyes.

Here are 5 ways to get your eyes energized:

  1. Bat your eyelids. Blinking spreads a layer of lubrication across the surfaces of the eyes. This gives them quick relief. It also helps remove dust or grift from the eyes before it causes irritation.
  2. Do what some professional massage therapists do: Rub your hands together to warm them up, then place the heels of your palms over your eyes for a few seconds. The warmth will help them feel rested and relaxed.
  3. “Re-wetting drops” will help remove debris while providing soothing relief.
  4. Keep them cool, crazy cool. Slices of cool cucumber over the eyes can be very soothing. Or you can simply cover your eyes with a cool compress. Wet a towel in cool water, wring it out, and place it over your eyes for about five minutes. Doesn’t that make you say ahhhh?
  5. Give your eyes a break, they sure deserve it: Overuse from staring at the computer screen or driving long distances puts extra strain on your eyes. Every hour take some time and and focus on something other than the computer screen. Then close your eyes and relax for a moment.

We are health and wellness experts at our Redwood City Chiropractic office in Redwood city.  Please give us a call if you would like to make an appointment

Natural Remedies For Canker Sores

Ever have a canker sore? Here are a few natural ways to reduce pain and help heal your canker sore without synthetic medication or surgery:

  • Tannin
    Tannin is found in Black tea
  • Mouth wash
    Mix together 2 ounces of hydrogen peroxide, 2 teaspoonfuls of salt and 1 teaspoonful of baking soda and swirl it around your mouth for about 1 minute. Spit it out. Don’t swallow.
  • Aloe Vera
    Aloe Vera juice a few times a day will help make the sore less painful
  • Onion
    Apply a raw onion to the canker sore
  • Papaya
    Suck on some papaya
  • Plum Juice
    2 table spoons of plum juice and soak a cotton ball in the fluid. Compress it over your sore for a few minutes
  • Soda
    A cupful of warm soda and a pinch of salt
  • Grapefruit Seed
    Extract of grapefruit seed is a disinfectant and after a few applications, it should be gone!

Cold Sore diet suggestions

Here is advice for a Cold Sore Diet:

Avoid: Acidic and salty foods. Chocolates, peanuts, grains, peas, seeds, oatmeal and whole-wheat are high in arginine, These are restricted. Avoid tea and coffee.

Do Eat: A vitamin enriched diet. Your diet must include vitamin A, C, E, Zinc, and iron.  Garlic is highly recommended in your diet. Eat fresh food with high antioxidants  and high complex carbohydrates. Avoid processed food. Eat lots of fruits and green leafy vegetables.

– Dr. Amie B. Gregory, DC
Redwood City CA Chiropractor

Dizziness, Vertigo and Meniere’s Disease

Dizziness, Vertigo and Meniere’s Disease Can Be Treated with a Chiropractic Adjustment!

Meniere’s Disease is vertigo or dizziness that is associated with an inner ear disorder.  Fluid builds up in the inner ear that eventually bursts and affects sur­rounding areas of the ear and causes vertigo and other damage to occur. Treatment usually involves reduction of alcohol usage, and restrictions on salt, caffeine and potassium in the diet.

A new study reported in the Journal of Vertebral Subluxation shows that dizziness or vertigo problems are caused by a Vertebral Subluxation (misalignment of the spinal column).

Dizziness/vertigo/meniere’s  is relieved by a specific adjustment of the misaligned cervical spinal bone.  This allows the inner ear to drain properly and stop the affects of being off balance.

If you suffer from dizziness, vertigo or Meniere’s disease, I urge you to see a local chiropractor. If you live in San Mateo County, call 650.353.1133. Dr. Amie Gregory, a Redwood City, California Chiropractor at Precise Moves Chiropractic has had great success with many patients who suffered with vertigo and dizziness!

15 Iron Enriched Foods

Here are some great foods high in iron that you may take in addition to iron supplements or by themselves. If you are anemic, this is some great information!

  1. Dried fruit (prunes, raisins)
  2. Iron-enriched cereals and grains (check the labels)
  3. Beans, lentils, chick peas and soybean
  4. Artichokes
  5. Apricots
  6. Pork Liver
  7. Oysters, clams, scallops
  8. Chicken giblets
  9. Mussels
  10. Beef and Beef Liver
  11. Shrimp
  12. Sardines
  13. Turkey
  14. Egg yolks
  15. Dark, leafy greens (spinach, collards)

* If you are pregnant please do not eat liver, it may have too much vitamin A which could harm the fetus.

Big Tip: Vitamin C, helps your body better absorb iron enriched foods so it is recommended to either eat foods with Vitamin C or take a supplement!

Dr. Amie Gregory

Precise Moves Chiropractic in San Carlos, California

9 Natural Remedies for a Healthier You

  1. Avoid foods that cause headaches! Stay away from red wine, chocolate and caffeine. Adjustments do wonders to alleviate them too!
  2. Carpal tunnel is often misdiagnosed. See what else it could be: Check out
    Chiropractic for Carpal Tunnel Syndrome
  3. Problems with sciatica? Chiropractic can help. No drugs or surgery! Chiropractic Treatment of Sciatica
  4. Know someone with diabetes? There is great information here! Eating Patterns and Meal Planning
  5. Love fast food? Learn how to eat healthy on a fast food diet. Get tips and tricks from How to Lose Weight Eating Fast Food
  6. Have you heard about a way to track your diet and wellness? Go to www.sparkpeople.com
  7. Problems with inflammation or intestinal issues? Here is a great site that answers all your questions! www.deflame.com. (Note: the site looks like an advertisement, but there is useful information on deflaming via nutrition)
  8. Have a cold? Treat it the natural way with zinc, garlic and Astragalus.
  9. Have a sweet tooth but want to cut back on sugar? Try these: Stevia, Lo Han and Xylitol! No aspartame!