How To Have a Healthy Barbecue

How To Have a Healthy Barbecue

Summer brings to mind long, lazy days of sunshine and outdoor activities topped off by a tasty barbeque dinner.  Just like any celebration, a barbeque meal can be a time for unhealthy eating or an opportunity to make some wholesome and nutritional choices.





Instead of hamburgers, hot dogs, potato chips and sugary desserts think about some nourishing alternatives.  Chicken and fish are great on the barbeque and can be made even more delicious with the fresh herbs and spices.  For side dishes corn on the cob, grilled vegetables or sweet potatoes provide nutrition without empty calories or unhealthy fats.  Fruits like fresh berries, watermelon, honeydew and cantaloupe make the best, nutritious desserts.  For drinks, think about sparkling waters or even red wine rather than sugary sodas.


Research has also shown that grilling meats at high heat can cause the carcinogens heterocyclic amine (HCA) and polycyclic aromatic hydrocarbons (PAHs) to form. One study found that people who consume well-done meat—grilled, barbecued, pan fried, or broiled—on a regular basis were 60% more likely to get pancreatic cancer. Longer cooking times might also increase the risk of stomach, lung, and breast cancer.  To avoid the risk of carcinogens use marinades to prepare your meats; particularly those with antioxidant containing spices such as such as thyme, sage, and garlic, can reduce the amount of total HCAs.  It is also important to avoid well done or over cooked meats which also increase the risk of carcinogens (HCAs)


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How To Safely Use a Multi-Use Trail

We are fortunate in the Pacific Northwest to have access to many multi-use trails.  These trails are provided for walkers, runners, cyclist and anyone wishing to get outside to enjoy our beautiful scenery. A multi-use trail allows for two-way, off-street pedestrian and bicycle use. Wheelchairs, joggers, skaters and other non-motorized users are also welcome. These trails are frequently found in parks, along rivers, beaches and in greenbelts or utility corridors where there are few conflicts with motorized vehicles.

As an avid cyclist, walker and dog owner I appreciate, value and utilize these trails extensively.  As much as I enjoy them, I am frequently alarmed at the safety risks I observe involving pedestrians, children, cyclists and runners.  It is not uncommon to see a cyclist exceeding the 15 mph speed limit, weaving in and out of pedestrians or pedestrians walking 3 across with dogs on retractable leashes entering the bike lane.  I have even witnessed parents standing, texting on their phone in the middle of a bike trail while their child sits unattended in a stroller.  These trails are made for everyone’s enjoyment.  Please follow these rules to ensure the safe usage for yourself and others.

All users of trails

  • Show courtesy to other trail users at all times.
  • Use the right side of the trail except when otherwise designated.
  • Always pass on the left.
  • Respect the rights of property owners.
  • Keep dogs on leash (maximum length eight feet) and remove pet feces from trail. Do not use retractable dog leashes


  • Yield to pedestrians.
  • Give audible warning when passing pedestrians or other bicyclists.
  • Ride at a safe speed. Slow down and form a single file in congested conditions, reduced visibility and other hazardous conditions.


  • Stay to the right side of the trail except when otherwise designated.
  • Do not walk in lanes indicated for cycling
  • Watch for other trail users.
  • Be especially alert when running.
  • Listen for audible signals and allow faster trail users (runners and bicyclists) to pass safely.

 For more information on fitness and a healthy, safe lifestyle contact Northwest Wellness in Federal Way, WA at 2539270660

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Healthy Aging

Healthy Aging

As people all over the world are living longer lives, attention has turned to healthy aging and improving the quality of life both physically and mentally as we age.  The 85-plus population in the U.S. is expected to triple to 14.6 million by 2040 -researchers want to figure out how we can increase our health span, or the amount of time we’ll live in good health.

Here are the common factors in people living longer and healthier lives:

·         Eat a plant-based diet -- beans, whole grains and veggies

·         Create opportunities for natural movement, like walking, herding, and gardening

·         Have a sense of purpose

·         Belong to a faith-based community

·         Take a daily nap or finding some other way to “downshift” daily

·         Don’t overeat

·         Drink 1-2 cups of coffee daily

·         Maintain a reading habit

·         Take part in physical and nonphysical leisure activities

·         Have an alcoholic drink or two each day

To summarize, “Do what your mother told you to do: Get exercise, use your brain, limit stress, get rest, and be nice to people.” –Claudia Kawas MD

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How many bones are in the feet?

How many  bones are in the feet?

How many bones are in the human skeleton? If you guessed 206 you are correct. Now, how many bones are in each foot? Give up? There are 26 bones in each foot, 52 bones in the feet combined. That is about ¼ of the bones in the body. One quarter of the bones in the body are located in the feet. So why am I talking about this? Because with 52 bones in the feet, that means there are a lot of joints. In chiropractic, motion in the joints is a big focus.

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Preventing Injuries While Gardening

Preventing Injuries While Gardening

May is the month where many of our patients love to get out in the yard and start their gardening.  It is not uncommon to see those patients throughout the spring and summer with reports of lower back, knee, or neck pain.  Follow these tips to prevent injury while working in the garden:

·         Warm up with a brisk walk or some light calisthenics

·         Set reasonable goals for what you can accomplish in a day or a weekend

·         When lifting, bend at the knees and hold the wait in close to your body.  Ask for help for large or heavy items

·         Cushion your knees with a foam pad when kneeling

·         Switch activities often to avoid repetitive injury

·         Work with long-handled tools to prevent excessive bending

·         Pace yourself;  injury frequently occurs with fatigue.

·         Stretch and/or soak in the tub with bath salts to ease tired musles.

Happy Gardening to all of our patients and friends!

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