December Newsletter 2012

Happy Holidays

Please note our new address starting January 2nd, 2013

Ash Chiropractic & Acupuncture

4300 N. Josey Lane, Suite # 104, Carrollton, TX  75010




With Thanksgiving past us and the holiday season in full swing, it is important to your good health to take a few simple steps to reduce the stress and strain of this busy time.  Start by taking a little extra care of yourself and your family at the dinner table.  Have you ever filled yourself with great holiday food and pushed away from the table in agony?  This may be the beginning of an unhealthy scenario that you can avoid this holiday season, according to the International Chiropractors Association.

“A bulging stomach can put pressure on your body’s support systems, including your spine and spinal nerves,” advises Dr. Ash, a local chiropractor who deals with the health needs of people of all ages in the community.  “Every extra pound in the abdominal region could put 10 pounds more stress on the lower back.  This stress can last a short time, such as just after eating a heavy meal or lifting a package improperly.  It may also become chronic, as heavy eating during the holidays may lead to weight gain, and carrying extra pounds can put added strain on the supporting structures of the spine and nervous system.”

Additional weight can force the pelvis and torso to shift and cause changes in spinal balance, leading to spinal misalignments (known as subluxations) and malfunction in the entire body.  Dr. Ash suggests eating in moderation and taking a 15-20 minute walk after a big meal to ease discomfort and burn a few calories.  Fitness research findings indicate you can burn up to 100 calories in a 30-minute walk.

The International Chiropractors Association suggests tips to protect your back & general health for the holidays:

  • Lift packages, firewood, your frozen holiday turkey, ham or beef and other heavy items with your legs, not your back.  When lifting, hold objects close to your body; rather than flexing forward, maintain a slight arch in your lower back and bend at the knees before standing up with the object.  Don’t wait until you are hurting to see your doctor of chiropractic.  Chiropractic adjustments can keep you going at your peak and help you get extra enjoyment during the holiday season.
  • When cooking or standing for an extended period, elevate one foot with a foot rest or stacked books, about six inches from the floor.  Alternately elevating each foot relieves tired back and leg muscles and helps prevent bad posture habits that can lead to abnormal spinal curvatures.
  • When traveling by car or plane, place a pillow or folded towel behind the small of the back to help maintain the arch in your lower back and support the rest of the body properly.  This relieves the discs and joint structures of the spine from unnecessary pressure.
  • In addition to fastening your seat belt for car trips, adjust the headrest to align with your head, at least up to ear level.  This is important to support and protect the head and neck in the unfortunate event of a sudden stop.
  • Many health problems that occur with the holidays are simply due to fatigue.  By simply getting adequate rest, you can help prevent structural strain, emotional and cognitive imbalance, and general health problems.

Don’t Overload on Holiday Treats

Eating healthy during the holidays doesn’t have to be difficult. Even a few simple changes in your diet can positively impact your health and help you prevent a variety of health problems in the future.

The American Chiropractic Association offers the following health and wellness advice:

Eating healthy can be a year-round challenge, but it’s especially difficult during the holidays with office parties and family get-togethers complete with cookies and other holiday treats.  Doctors of chiropractic urge patients to eat a balanced diet. You can enjoy the festive desserts—just don’t overload on them. Staying hydrated is also important during the flurry of holiday activities. Drink eight to ten 8-ounce glasses of water a day. (Coffee, tea, soft drinks and alcohol are dehydrators. Don’t substitute them for water.) On shopping days, you may need to drink even more water.

Lifestyle Changes

  • Eat out more sparingly. Food preparation methods in restaurants often involve high amounts—and the wrong types—of fat and sugar.
  • Brown-bag your lunch during the holidays and year-round to control your fat and sugar content while adding nutritious fruits, vegetables and grains.
  • Limit your intake of alcohol. Drinking alcohol excessively hinders your body’s ability to absorb nutrients from your food.

Dietary Changes

  • Eat more raw foods. Cooking and canning destroys much of the nutrition in foods. With the exception of canned tomatoes, fresh or frozen fruits and vegetables always have more natural vitamins and minerals.
  • Select organically grown foods when possible, because they have lower amounts of toxic elements, such as pesticides and heavy metals.
  • Consume 25 to 30 grams of fiber a day. Whole-grain breads and cereals, beans, nuts, and some fruits and vegetables are good sources of fiber. High-fiber diets can help prevent digestive disorders, heart disease, and colon cancer. Your doctor of chiropractic can help alleviate stress, tension, and the aches and pains that often accompany them naturally, and offer you advice on exercise and nutrition, so you can enjoy the holiday season as it was meant to be.

Stuffed Salmon Fillet


  • 2 – 5 oz wild-caught Alaskan salmon fillets (substitute with similar fillets)
  • Sea salt & freshly ground pepper to taste
  • 1 teaspoon dried organic dill weed (substitute with parsley or other herbs)
  • 1 teaspoon fresh organic lemon juice
  • 10 oz (1/2 package) organic chopped spinach (substitute with kale or other green leafy veggie)
  • 1 tablespoon organic pesto
  • 1 ½ teaspoon chopped organic sun-dried tomatoes
  • 1 ½ teaspoon pine nuts (substitute with walnuts or other nuts)


  1. Heat the oven to 400 degrees F. Make a slit two-thirds of the way through the center of each salmon fillet but not cutting all the way through. Season each fillet with the salt, pepper, dill & lemon juice.
  2. In a bowl, combine the spinach, pesto, tomatoes, and pine nuts. Spoon 1/3 cup of the mixture into each slit.
  3. Arrange the fillets on a broiler pan coated with organic extra virgin olive oil. Roast for 8 to 10 minutes or until the spinach mixture is heated through.

Happy New Year 50


  • Prepare meals with healthy & simple ingredients for myself and my family.
  • Eliminate artificial & unhealthy foods from my pantry & fridge..
  • Involve the family in a 30 minute physical activity, 3-5 times a week.
  • Maintain spinal health & wellbeing with routine chiropractic visits.

New Address

Starting January 2nd, 2013:

Ash Chiropractic & Acupuncture
4300 N. Josey Lane
Suite # 104
Carrollton, TX  75010
December 2012 Special 60