Losing weight is one of the most popular New Year’s resolutions made in the United States, where approximately 68 percent of the population in considered overweight or obese. So it’s no surprise that each January fitness centers are packed with people, diet books fly off the shelves, and weight-loss programs see surges in their memberships.

With all of the options and information out there, it’s hard to figure out the best way to drop pounds and improve your health. And unfortunately many popular diets and weight-loss programs are not based on the facts – which may explain why only 5 percent of people who diet are able to lose weight and keep it off.

Believe it or not, there are scientific facts (not fads or opinions) to help you be successful in 2012. Here are 3 science based tips.

1. Get your butt off of the couch! Peer-reviewed health journals over and over prove that exercise combined with diet changes resulted in a greater weight reduction than diet changes alone. The take-home message: It’s not enough just to cut out the cake. You have to get moving as well!

2. Try a “low glycemic index” diet. Glycemic index is a measure of the effects a specific food has on blood sugar levels. Foods that break down more slowly and release glucose (a type of sugar the body uses for energy) more gradually have a low glycemic index. These include fruits and vegetables, meat, eggs, milk, whole grains and nuts. Foods that break down quickly during digestion and release glucose rapidly have a high glycemic index. They include refined sugar, white bread and rices, and most processed starches. The faster your food breaks down, the faster and more insulin is released. Insulin stimulates your 30 billion fat cell receptors and deposits carbohydrate energy directly into their interiors, making you fatter and fatter. The take-home message: low glycemic foods = leaner you!

3. Put away the extra-large bowls, take out the smaller plates. Several studies have found that people eat more out of larger containers without even realizing it. One study by Cornell psychologist Brain Wansink found that movie-goers ate 30 to 40 percent more popcorn out of large containers compared to those who were served popcorn in medium-sized containers. Another study by Wansink found that food served in larger bowls at a party led to 56 percent greater food intake compared with food served in smaller-sized serving bowls. Both studies lead to the conclusion that serving size provides us implicit clues on much is appropriate to eat. The take-home message: the larger the plate, the more you will eat!

The condition of fibromyalgia creates many challenges for a person with this disorder. These challenges often go far beyond the characteristic chronic pain which alone can be potentially debilitating. Those with fibromyalgia have pain in many locations and the presence of multiple pain sites is often confusing to their doctor or doctors. Family physicians, internists, endocrinologists, and even pain management specialists and rheumatologists often have great difficulty in comprehending the full extent of fibromyalgia and the serious health and well-being issues that are caused by the disorder.

Persons with fibromyalgia have so many symptoms that an uninformed physician may find it easier to refer such patients to a psychologist or psychiatrist. But the physical symptoms of fibromyalgia are real. The sufferers have widespread pain on a chronic basis. Additional symptoms include fatigue, sleep disturbances, numbness or tingling in the hands and feet, joint stiffness, and cognitive dysfunction (brain fog). Depression commonly affects those with fibromyalgia.

Owing to the presence of so many chronic symptoms, fibromyalgia is notoriously difficult to treat. Such patients are typically taking multiple medications, prescribed by multiple specialists attempting to combat the problems that fall within their particular branch of medicine - pain management, rheumatology, and psychology/psychiatry.

Despite taking several medications on a long-term basis, most fibromyalgia patients tend not to improve. Depression and chronic pain take a profound toll, and daily living becomes quite burdensome. Many fibromyalgia patients despair of ever finding even a partial solution.

Attempts to address the problems of fibromyalgia by just treating the symptoms often fail. As the physiologic causes of the disorder are unknown, holistic approaches have a much greater likelihood of success. Multidisciplinary treatment is needed to impact this systems-wide disorder, including chiropractic care, nutritional recommendations, psychological counseling, and a gradual return to increased levels of physical activity and exercise.^{(1, 2, 3)}

Many avid golfers contort their bodies into oddly twisted postures, generating a great deal of torque. Couple this motion with a bent-over stance, repeat 120 times over three or four hours, add the fatigue that comes with several miles of walking, and you’ve got a good workout—and a recipe for potential lower-back trouble.

As America’s love affair with the game continues to
grow, the American Chiropractic Association(ACA) has advice on how to take a proactive approach that will prepare your body for many years of pain-free play.

Most golfers go until they get hurt, then look for help. Back pain is a warning sign that there is an underlying problem responsible for a symptom that will likely get worse. Doctors of Chiropractic look for the cause of the symptom and help reduce the likelihood of future injury.

If you take the chiropractic approach, you’re in good company. According to the ACA, many golfers say that lifting weights and visiting their chiropractor regularly have made them better golfers.

Here are some simple measures to help you avoid
back pain or injury and improve your game:

- Purchase equipment that fits. Don’t try to adapt
your swing to the wrong clubs: A six-footer
playing with irons designed for someone five
inches shorter is begging for back trouble.

- For the women in golf: If you have “inherited”
your husband’s or significant other’s golf clubs,
they might be difficult for you to use. Not only
are the clubs often too long, but the shaft is
often not flexible enough for a woman’s grip.

WOMEN typically play better with clubs that are
composed of lighter, more flexible material,
such as graphite.

- For the MEN in golf: It is a good idea to spend
some extra time performing quality stretches—
before and after your game—to increase your
trunk flexibility. While men are traditionally
stronger than women, they usually aren’t as
flexible. Men need to improve their flexibility to
maintain a more even and consistent swing
plane and thus improve the likelihood of more
consistent performance.

- For SENIOR golfers: If you show some signs of
arthritis in the hands, consider a larger, more
specialized grip for added safety and performance.

- For ALL GOLFERS: For some, scores may not be as
important as enjoying the social benefits of the
game. Having clubs that are comfortable will
increase the chances of playing for a long time
without significant physical limitations.

- Take lessons. Learning proper swing technique
is critical. At the end of the swing, you want to
be standing up straight; the back should not be
twisted.

- Wear orthotics. These custom-made shoe
inserts support the arch, absorb shock, and
increase coordination. Studies show orthotics can improve the entire body’s balance, stability and coordination, which translates into a smoother swing and reduced fatigue. While the
upper part of a shoe may score style points,
what the foot rests on affects your game.

- Avoid metal spikes. They tear up greens and
can increase stress on the back. Soft shoes or
soft spikes allow for greater motion.

- Warm up before each round. Stretching before
and after 18 holes is the best way to reduce
post-game stiffness and soreness. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a stretching and/or exercise routine, see a doctor of chiropractic or golf pro who can evaluate
your areas of tension and flexibility.

- Pull, don’t carry, your golf bag. Carrying a
heavy bag for 18 holes can cause the spine to
shrink, leading to disk problems and nerve irritation.
If you prefer to ride in a cart, alternate
riding and walking every other hole— bouncing
around in a cart can also be hard on the spine.

- Keep your entire body involved. Every third
hole, take a few practice swings with the opposite
hand to keep your muscles balanced and
even out stress on the back.

- Drink lots of water. Dehydration causes early adjusting your swing, thus increasing the risk of injury.

- Take the “drop.” One bad swing—striking a root
or a rock with your club—can damage a wrist.
If unsure whether you can get a clean swing,
take the drop.

Chiropractic Care Can Help
Doctors of chiropractic are trained and licensed to
treat the entire neuromusculoskeletal system. Some
doctors of chiropractic have specialized training in
sports medicine and can provide advice for golfers to
help them decrease the stresses and strains placed on
their bodies. Doctors of chiropractic can address other
health concerns, such as shoulder, knee, arm and wrist
pain that could affect your game.

ANSWER:  Yes, Yes, Yes!

Chiropractic care is a manual method of treatment that was developed in the 19th century as method of maintaining health, and treating neurological and musculoskeletal dysfunction and their subsequent effects on the body.

Chiropractic care focuses on abnormal movements of the spine and extremity joints  and the effects that these restrictions have on the nervous system and entire body.

The goal of chiropractic care is to maximize mobility and optimize nervous system function to allow an unrestricted exchange of information between the brain and all of the body’s functions.

Restricted mobility between vertebrae can adversely effect  and irritate the nerves that exit the spine.

Prior to chiropractic care, the entire spine and extremities are examined to identify restricted movement in individual joints.  If a restriction in mobility is detected, the affected joint will be mobilized through a safe and specific chiropractic adjustment.

Chiropractic care does NOT replace conventional veterinary medicine.  However, it does enhance traditional medical therapy for neurological, musculoskeletal, and organic dysfunction.  It is also a very effective treatment choice for acute and chronic pain caused by biomechanical problems.