HAPPY NEW YEAR! Great Ideas for a RESET

Happy Almost New Year! It’s this time of year that I start hearing the same comment over and over from patients:

 "HELP..  I've let everything go- I need to get back on track! what can i do? "

If you're also feeling unmotivated, or out of ideas- take a look at these 3 great ideas to kick start your new year right. 

Remember, it only take a short time, 3-5 days of “healthy living” to start feeling good again! This seems too easy, but if you really stick to it, you can feel good so quickly, which turns into good habits.

And as I'm always reminding you, if you keep doing the same things you've been doing, you're going to get the same results you've been getting. 

Time for a change!

GREAT IDEAS for the NEW YEAR, NEW YOU!

1. Are you tired of the gym? Or intimidated to join one?

Try something different! Yoga, Pilates Dailey Method/Barre- these are all my favorites and I’m never bored. Some of it isn’t for beginners, but if you pick the right class you’d be surprised how easy it is to start. And at the same time, you can find a REALLY hard class too! A few of my favorites are

Pilates ProWorks in Corte Madea

The Dailey Method - Barre in Larkspur

Love Story Yoga in Larkspur Landing Country Mart

OR: Try a Private Gym! Skaar Fitness (visit their page on Instagram))

Karmin Skaar, whom you know as my office manager for the past forever years, is now one of the most amazing trainers in Marin, joining forces with her husband Stein Skaar at Skaar Fitness. Stein has been well-known throughout Marin for 20 years—just ask around. Check Out Skaar Fitness on Magnolia in Larkspur.

2. FOOD: LET’S RESET YOUR DIET…

Have you heard of the Whole 30? it’s a 30 day challenge to go only MACRO ingredients and nothing “bad for you” (that means sugar, alcohol, grains, dairy, and more, I hate to say). It’s a bit of a cult phenomenon and you might find it appealing: for more info google it, or here’s their website: The Whole 30

3. YOUR BODY

Tinozzi Chiropractic, the best Chiropractic and Massage Studio ever is right here in Marin County.

Hey wait- that's us! Come in for a RESET adjustment, and let us help you get off on the right foot this new year. Book online at our website or through the mindbody app.

Remember, do something different, and see what happens. 

It takes effort, but you're worth it. 

Here's to the new you,

Dr. Rina

Muscle knots, the mystery explained! Updated version..

This blog entry from a few years ago has been my most forwarded, commented on and asked about. I’m republishing it here for those that haven’t seen it, incase it’s helpful.

Have you ever found yourself begging a loved one for just five minutes of massage on a painful knot?

The kind that only seems to feel better when someone is rubbing it?

That's called a trigger point, and I thought I'd take a few minutes to explain what it is and why you get them.  

The problem is essentially one of lactic acid. The same kind that makes your legs sore after a big hike, or a new workout. 

Here one version of the story:

• You sleep badly and wake up with a kink in your neck.

• The brain senses that something is "off" near the spine, and kicks in a protective, guarding tightness of the muscles around that area- its job is to protect the spine at all costs.

• The neck muscle is "on" for hours, becomes tight and sore, and is producing lactic acid just like any other muscle that is in a state of contraction (think: thighs after a big hike). The problem is this one has no rest, no time to recover. It's on full time.

• The lactic acid builds up so much that the muscle is now in pain from the lactic acid more than the original kink in your neck! It's become its own problem. The body is trying to flush the acid away, but the muscle has become so tight that the capillaries are now constricted and blow flow is reduced.

• Now the muscle is also suffering from "ischemia" from the tightened capillaries, which is the lack of fresh oxygen to the muscle, and this makes it even more painful. The brain continues to react by tightening more because this is its solution when it feels pain.. Protect! Silly brain!

• Your mouth says to anyone that will listen, "Please press on that knot!" because instinctively you know it will help and it will! It helps because the pressure manually forces some of the lactic acid out of the knot, and it also creates increased blood flow- bringing new oxygen. You feel better, for a little bit.

• The brain then interrupts this wonderful relief, and says, "Hey muscle, get back to work protecting that original, still vulnerable kink at C5, or wherever your body has gone out of alignment from sleeping badly, or too much time on the computer, or a million things we do every day. And you're back to square one. Booooo.

 
Now... here's how it hopefully goes next. 

• Your hand picks up your phone and makes an appointment for an adjustment!

• The chiro feels your neck and says sweetly and sympathetically, '"Oh no! This must be very painful." because she can feel the knot, and the subluxated vertebrae and knows exactly how bad this feels and knows exactly what to do.

• She puts heat on it to increase circulation, calls in the world's best massage therapist to manually work out the lactic acid and relieve the knot, then the most important part- adjusts the offending "kink" out of your neck and-- voila! problem solved.

Well, at least that's how we do it at my office. :) Have a knot? Come in and let us fix it. We know exactly what to do. 

Happy to take good care of you, as always,

Dr. Rina

6 things that Happen When You do Plank Everyday...

The Plank: The Ultimate Exercise

The plank is arguably one of the most effective exercises you can do. Not only does it support and protect your back, but it’s also excellent for toning and strengthening your core.

In fact, a study published in the Journal of Strength and Conditioning revealed that the plank activates 100% of your "six-pack" muscles, while traditional crunches engage only 64%.

I discovered this fascinating fact—and more—from the quick, motivational video linked below. It’s packed with valuable insights and inspiration.

Give it a watch!

Got your back (literally),
Dr. Rina

How much water should we REALLY drink per day?

I don't know about you, but I'm always thinking I should drink more water. 

But how much is the right amount?

And how can I remember to drink it?

HOW MUCH WATER SHOULD YOU DRINK? HERE’S A SIMPLE FORMULA:

Take your current weight and divide it by two. That number is the minimum amount of water (in ounces) you should drink daily.

For example, if you weigh 150 pounds, aim for 75 ounces of water each day.

But how do you remember to stay hydrated all day when life gets so busy?

Try this handy smartphone app to help you track your water intake:
Water Llama

Why drink more water? Here are the top 5 reasons:

1. Better digestion & less constipation – A happy gut is a hydrated gut!

2. Curb hunger & lose weight – Sometimes thirst masquerades as hunger. Drink water and save on calories!

3. Glow-worthy skin – “Did you get Botox?” Nope, just staying hydrated!

4. Detoxify naturally – Water helps your kidneys flush out waste. More water = healthier you.

5. Reduce chronic pain – Dehydration can make pain worse. Water can make it better.

Here’s to your best health, always!
Dr. Rina

Are you missing out on FREE massages?

Are you missing out on FREE MASSAGES? You might be!

Many people don’t realize that their health insurance (or their spouse’s health insurance) often covers massage therapy at 100%—as long as it’s done at a chiropractic office.

Massage is more than just relaxation:

• Reduces stress

• Relieves pain

• Treats injuries

• Boosts your immune system

Insurance companies are starting to recognize these benefits, and that’s GREAT NEWS for you.

Don’t miss out—check your coverage and start reaping the benefits!

Curious about your health insurance coverage?

If you’re unsure about your health insurance benefits for massage therapy, just email and ask!

If we don’t already have your insurance card on file, simply snap a picture of both the front and back of it and include it in your email to us. Karmin will check it out for you.

In the event that your insurance company hasn’t caught onto the wellness wave yet, don’t worry! Just mention this email, and you can receive $20 off your next massage here with us.

Take care of yourself,
Dr. Rina

Heat or Ice- When to use Each?

Hi There, 

Here's a little reminder regarding when to use heat and when to use ice.

ICE:

Ice is beneficial as an "anesthetic trick" on sore muscles. This works well on almost all areas.

If you numb a painful area with ice, the brain stops feeling the pain. Your body then releases the protective muscle tightness around that painful area. 

So ice is almost always a good idea when something hurts. 

I find that it's especially miraculous on neck and upper back pains.

About 10 mins, maybe 15 max time for best results. Too long almost has the opposite effect.

HEAT:

Heat is in charge of increasing blood flow to a muscle group and relaxing the muscle. 

It's best on larger muscles, especially the lower back, even if the injury is new. Moist heat generally won't increase inflammation.

It can greatly relieve back pain, and bring fresh oxygenated blood, which feels great. 

Not so great for injuries on extremities like knees or ankles, where it may cause increased swelling. 

Remember, Moist heat is the way to go. 

That means 

• a microwave bean bag hot pack

• a hot tub or shower

• an electric hot pack that is labeled "moist heat".

Regular "dry" electric hot packs inflame an area and are not recommended for pain. 

Especially do not fall asleep on an electric hot pack. You'll likely wake up sore and stiff and a little worse. 15 mins max usually does the trick.

If an area throbs or pulses with heat, try ice instead.

CONTRAST THERAPY:

Try alternating ice and heat, 10 minutes each. It works as a pump on the blood flow, alternately constricting and dilating the vessels. 

Also it's very calming to the nerve endings. End on the one that feels the most relieving. 

Remember, 10-15 mins max, either heat or ice, for maximum benefits whether alternating or not.

Hope that helps!

--Dr. Rina Tinozzi

PS A little tip: if you enjoy wine, even a half glass is an excellent muscle relaxant. 

Try that instead of a pill next time, it may work even better and it's all natural. 

Just like chiropractic!

Is your Mattress ruining your life:

MATTRESS HACK! Here’s a Genius Idea:

Struggling with your mattress? I recently discovered (and tried) this simple trick to help you decide if it’s time for a new one.

Hopefully you’ve alreay tried flipping your mattress or spinning it head to toe. If not, do that first.. It can work wonders for your back, eliminating body impressions and making it feel brand new.

But what if your mattress is one-sided and can’t be flipped?

What if you’ve already flipped it and even spun it head to toe. Sometimes that works, but only once or twice as you’re still sleeping in the same “lines”.

Try this trick:
If you have a king-size mattress, it’s almost a perfect square. Rotate it 90 degrees—(turn it sideways) and sleep on it in a NEW direction a few nights. This is a bit confusing, don’t sleep sideways in your bed, but make your mattress go the different direction that you usually sleep on it. I gave it a shot, and it surprised me how good my back felt. This is a great indicator that it is INDEED your mattress, and might buy you a little time until you can find your perfect new one.

Dr. Rina

P.S. Share this life hack with friends—it’s too good to keep to yourself!

Finally... I think I have found the perfect pillow

Not that long ago a patient walked into my office with a pillow under her arm. 

As many of you know, I often say to bring yours in and I'll see how it looks for your neck.

When I saw this pillow, I got a twinkle in my eye. It looked GREAT.  So great that I asked her, "can I try it??"

Just kidding..  I'm obsessed with pillows and I’m always on the hunt for great pillows to recommend to patients.

This treasure of a pillow is called a Sleepy's Deluxe Charcoal Cool Pillow.. If you need one today, you can find them at Mattress Firm, next to Trader Joes in Larkspur. Or here’s a link.

Sleepys Pillow

i’d go with the medium unless you’re the size of my soon-to-be stepson, James. (6’3” 250#). Then maybe the large..

Probably get two since your spouse is going to steal it.

Happy Sleeping! 

Dr. Rina

Do Pain Relievers Heal Tendinitis, or Just Ease Pain?

Fighting tendinitis? Me too.

I've been advised to take Advil/ibuprofin for a few weeks by my ortho. 

I thought I'd check the latest scientific research on whether or not that would help and came across this. 

You may want to give it a read if you've been taking Advil for your tendinitis- because it turns out it may be exactly the wrong thing. 

Check this out:

Do Pain Relievers Heal Tendinitis, or Just Ease Pain? The New York Times By Gretchen Reynolds

Nonsteroidal anti-inflammatory drugs, or Nsaids, such as ibuprofen, are commonly given to blunt the pain and inflammation of tendinitis. But most physicians now believe that tendinitis - the suffix "itis" means inflamed - is misnamed, since the condition may involve little or no inflammation. 

In recent years, scientists have examined biopsies from both people and animals with supposed tendinitis and found few if any signs of inflammation in the tendons, the tissues that connect muscles to bones. Immune cells associated with inflammation have not been present, and genes known to cause inflammation have not been active. 

So today, most researchers prefer the term "tendinopathy," meaning damaged or degenerating tendon. 

This distinction matters, because Nsaids are anti-inflammatory drugs. If tendinopathies involve little inflammation, then anti-inflammatory drugs will provide little relief - though it is possible that Nsaids may blunt pain because they are also potent analgesics.

But even then, the benefits of Nsaids seem equivocal. In a recent study of treatments for rotator cuff tendinopathy, scientists reported that Nsaids lessened people's soreness, but the effects were short-lived and did not improve shoulder function. Perhaps more worrying, animal studies suggest that rather than contributing to healing, Nsaids may actually slow healing. 

"Nsaids work by inhibiting the production of prostaglandins," said Stuart Warden, a professor of health science at Indiana University who has studied tendinopathy and Nsaids. Prostaglandins are involved in pain but also in the creation of collagen, a substance that aids in tissue healing, he said. Less collagen is thought to mean slower healing of injuries. 

So swallowing Nsaids is likely to delay recovery from a tendinopathy. 

On the other hand, a trip to the gym may help. Some studies have found that light weight-training encourages healing of sore tendons. In one useful recent experiment, for instance, people with plantar fasciitis, a tendinopathy of the foot, reported much less pain after a few months of an exercise involving standing on a step or box and lowering their affected heel while wearing a weighted backpack. Consult a doctor or physical therapist, of course, before starting any exercise program.

Hope that's helpful.

 Keepin' you in the loop, 

 Dr. Rina

Airplanes and Back Pain: Tips for a Comfortable Flight

Flying can be a nightmare for those with back pain, but there are ways to make it more manageable. Here’s how:

START WITH SEATGURU.COM

Before your flight, visit SeatGuru. Enter your airplane model (from your itinerary) and your seat number, and it’ll rank the seat for comfort. You’ll find details like extra legroom, AC vent placement, or limited space. It’s a game-changer!

HOW TO FLY WITHOUT BACK PAIN

1. Sit Properly
When you sit, ensure your hips are pushed all the way to the back of the seat. The goal is to sit up straight with your back fully supported.

2. Support Your Spine
Use the airline pillow, or roll up a sweater, to create a vertical support for your spine. Place it high on your back, near your lower shoulder blades, not in the lumbar area. If using a sweater, shape it like an upside-down horseshoe along your back and sides. Adjust it until your neck is comfortable and you’re sitting upright. Recline slightly if possible.

3. Stretch Regularly

• Stretch #1: Raise your arms overhead and bend your elbows to grab the seat behind you. Tuck your chin and let the stretch work your upper back and triceps. Bonus: this move will amuse the person behind you!

• Stretch #2 (The "Number 4"): Cross one ankle over the opposite knee (if space allows), then lean forward slightly. This opens your hip, increases circulation, and eases tension.

4. Tap Your Feet
Gently tap your feet on the floor to promote circulation. It’s a simple way to keep your legs moving and might even inspire a dance-off with your neighbor.

5. Adjust for Height
If you’re on the shorter side, plant your feet firmly by propping them on something. Use your carry-on bag, a thick book, or even pack a pair of wedge sandals to “lengthen” your legs. Proper foot positioning can make a huge difference in reducing back strain.

With these tips, you’ll improve your comfort and reduce back pain, even on long flights.

Happy travels,
Dr. Rina

Pillow Talk- How to find your perfect pillow.

Are you at war with your pillow?

It's so hard to know which pillow is the right one for you.

I sleep on a virtual rock. It's one of those old style tempurpedic's that they don't make anymore. It's got to be 6 years old, and I love it so much.

If your pillow is uncomfortable, it's probably not the right one for you. And if it IS- that's a very good sign.

If you wake up with tingling hands, that's another classic sign that it's probably not the right pillow for you.

Might time to pillow shop..

Here're a few important tips regarding what to look for in the PERFECT PILLOW:

• First look at this: When you lie down in your favorite sleep position, you want the pillow to fill the gap between your head and shoulders. 

 

 

• Next: Look at your posture. If you're lying on your back, your ear should be in line with your shoulder. Not in front of it or behind. A too high pillow is about the worst thing you can have for neck health.

 

 

• If you're on your side, your head should be in line with your spine, not dipped down or propped up too much. 

  

 

• Stomach sleepers? I know we all do it from time to time, and your body will tell you if it’s bad for you by how you feel in the morning. Just make sure that pillow is very flat. This lady must have a very sore neck!

   

• The material you choose is up to you. Like I said, I like the firmest pillow. Soft down pillows are also great for filling in that space between your head and shoulders. 

• And regarding shape? Orthopedic shape is fine, but not necessary. Sometimes they lead your head to dip below the neck support, and that's not good. And make sure the "hump" part of the pillow isn't pushing your neck up too high as well. These can be tricky.

Sleep tight,

Dr. Rina

Is That Bagel Making You Grouchy?

Yum, bagels. I miss them so much.

Everything bagel with cream cheese, onion and tomato. Open face. 

That was my happy place!

A very strange thing happened to me several years ago-  I was diagnosed with Celiac Disease. 

GLUTEN FREE CHALLENGE: DISCOVER A HEALTHIER YOU

For those who’ve never heard of it, Celiac Disease (or the less dangerous but still as pesky gluten intolerance or sensitivity) is a severe reaction to anything containing gluten or wheat.

I was mortified when I found out I had to cut out wheat from my diet. Not only did I cry over saying goodbye to my last croissant, but I also dreaded being that “special dietary needs” customer. You know the one—the annoying person who makes a fuss. Well, now, that’s me. Sigh. Sorry.

But something amazing came out of this lifestyle change—real, research-backed benefits. I can’t believe how much clearer, more even, and stable my mind feels.

Do you ever feel like you’re in a funk, or that your mind races, you’re anxious or jumpy, or you feel overly reactive to your spouse or kids for no good reason? I thought these were just normal parts of life. Since I eliminated all wheat I now see that maybe they weren’t.

I wanted to share this with you because you might be looking for a way to feel better. Since cutting out gluten entirely, my tummy is no longer bloated, my mind is clear, my skin looks so much better, I don’t experience mood swings. I rarely feel full, I just sense it’s time to stop eating. What a difference that was.

I think everyone (YOU included!) should try this, just to see how you feel.

If you’re curious and ready for a challenge, I challenge you to go gluten-free for one month starting this month.

The Basics of Going Gluten-Free

• Gluten is the protein found in wheat, so avoid wheat altogether. It’s harder than you think, though—gluten is hidden everywhere. (The 2nd ingredient in licorice, for example, is wheat.)

• No barley, spelt, or malt (no normal beer—sorry about that).

• No soy sauce or teriyaki sauce—both are wheat-based. Asian restaurants can be tricky since they put soy in almost everything, and meat is often marinated in it, too.

• Read all labels—watch for "modified food starch" and other gluten-related ingredients. The best bet? Stick to whole foods with no labels!

• Rice, quinoa, lentils, beans, and potatoes are all fine, as long as they don’t contain wheat. Only gluten-free oats.

You don’t have to have Celiac disease to react badly to gluten/wheat. The only way to know how you’ll feel is to try it. What do you have to lose? You won’t miss those few pounds that might come off easily, and maybe you’ll be surprised by the rest.

Let me know how you’re feeling after trying this challenge. And if you’re feeling really motivated to change your world, cut out dairy at the same time. GASP! C’mon—you’re worth it.

Always looking out for you,
Dr. Rina 

Take the THREE DAY CHALLENGE:

Hi Again, 

Do you ever have times when you just feel icky?

Maybe you're in pain, maybe your digestion feels off, perhaps you're tired and depressed. 

Unmotivated?

When I get like this, I feel like it's going to be such a LONG road to feeling good again. 

But really, it's not. 

It takes about THREE DAYS. 

Yep, in about 3 days of being good, you can feel like there's hope to getting back to 

• having energy

• not feeling sluggish or bloated

• sleeping better

• feeling alert and good inside your skin and clothing.

• feeling motivated to stay healthy!

I challenge you to try and do as many things on this list as you can, for THREE days. 

Try it-- your body is your temple and you're worth the effort.

THREE DAY CHALLENGE LIST

1. Drink: more water than you think is reasonable, then drink some more. Think of yourself like a house plant that's gone very dry, you'll perk up in a few days with enough water.

2. Walk: for an hour each day, run part of it if you like to run. Go twice a day if you can. Sweat.

3. Eat: about half as much as you normally would. This is the most important part of the challenge. No sugar, nothing fried and no refined starch. No alcohol at all. Go for as long between meals as you comfortably can to let your blood sugar clear out. Stop eating around 7pm. It's okay to be a little hungry, it's our liver working hard at clearing out built up toxins. The feeling of hunger is the same as the feeling of detoxing.

4. BMs: If you've been constipated at all, try some prunes or some tea designed to move the bowels, like Smooth Move TEA(at Amazon, Safeway or any grocery)

5. HELP! Seek supportive health care- Chiropractic, acupuncture and massage all increase vitality. If you've been in pain, this part is especially important.

6. STRETCH: Yoga or stretching feels surprisingly good. Quiet your mind while you do this.

7. REST: Go to bed early. Take any unnecessary tasks off your list. Take three days and give yourself some rest.

Let me know how it goes. If you need a pep talk, start your 3 days with a chiropractic appointment and we can talk.  Click here to schedule online.

Be Good to Yourself!

--Dr. Rina

The secret weapon of GRATITUDE. Try this experiment to learn a neat trick.

Are you happy?

Try the below experiment to learn a neat trick.

Consider this:

At the end of the day what we all are essentially seeking is fulfillment. 

Relationships, health, work, money, home-life, travel. 

And what many of us do? 

We unconsciously pine away for the things we just don't have...

So, I ask, what constitutes a more effective approach than wishing, wanting, needing and yearning your way into a more fulfilling existence?  

There's a secret weapon: gratitude.

There is no end to the list of things you could be grateful for:

• the roof over your head, the dinner you'll probably eat this evening. 

• the people in your life that you love and love you, 

• the fact that the millions of cells in your body are working in perfect harmony to keep you alive. Miraculous.

Of course you can focus on the things that you are missing in your life right now... 

• a 70 foot yacht

• a villa in Tuscany

• 3% body fat and perfect skin

• a doting movie-star quality spouse that never disagrees with you on anything!

Focusing on the billions of things that are going right in your life is much more likely to make you feel good than focusing on the few things you might perceive as missing. 

Try this very short experiment right now.  

THE POWER OF FOCUS

Take about 30 seconds right now to look around the room. 

Take notice and mentally catalogue everything that is brown. 

Try to remember as many of them as possible. 

When you are done, and only then, Read on. 

*****Don't read on yet, it will ruin the experiment.****

Did you look around?

Brown?

Ok... Got it?

Great. 

Now. close your eyes

and recall all the items in the room that are GREEN. 

Yes Green. I'm guessing that you didn't come up with many since you were so focused on the brown stuff. 

It's because you tend to get more of what you focus on. 

Choose to focus on the good stuff, and you'll have no choice but to get more of the good stuff. 

(Experiment compliments of Dr. Ali Binazir, M.D.)

I'm focusing on you right now. :) Thanks for being in my life!

Dr. Rina

A fit man drinks 10 cokes a day for 30 days- see what happens to him!

Wow- You have to hear about this guy! It was on the internet today, perhaps you saw it. 

How much sugar do you eat? Your kids?

I've been winning a small personal battle against wheat and dairy for 6 months now, and I feel so much better. 

But Sugar? I haven't had TIME to battle sugar. Might be time to re-think that.

Check this out:

A fit, 150 year old, 168lb Paleo* diet man who never eats sugar decided to experiment and drank 10 cans of coke a day (only 1400 increased calories) for 30 days to show that it's SUGAR not FAT or caloriesthat is making america obese. 

(*Paleo means moderate fat, high protein, low carbs/no processed sugar.)

You'll never believe what happens to him. 

He changes NOTHING else, just adds 10 cans of coke per day. 

The first week, he gains 8 POUNDS.

He gains 13 pounds in the first two weeks, and 7% body fat. 

By day 30, he's gained a total of 23 pounds. 

His blood pressure went from a healthy 129/77 to 145/96. 

And interestingly, he was having intense cravings for coke by the end, as well as other sugary things.

He lost his appetite for good foods as well. 

Here's his story:

​Is Sugar the Real Culprit?

I think this is what’s happening to our kids—to America.

In the video below, he explains that during those 30 days, he consumed the same amount of sugar the USDA says the "average American" eats daily. And the results? Frightening.

Watch the video, read the article—it might leave a lasting impression.

What’s the takeaway for you and me?

If you’re carrying an extra 15 pounds you wish you didn’t have, sugar might be the reason. If your kids, or someone you care about, are struggling with weight issues, sugar could be to blame.

This man ate all the fat and meat he wanted and stayed healthy—until he added sugar.

I get it—I like a little sugar, too! But after seeing this, I have to ask: is it really worth it?

Here’s to making healthier choices and being our best selves,
Dr. Rina

Do You Need a Mental Health Day?

Do you ever feel like you just can't catch your breath. 

That facing the upcoming day is almost overwhelming?

When I was a little girl, my mom invented this thing she called the "mental health day". 

Once or twice a year, my sister and I could cash one in and stay home from school, or a soccer game or whatever. 

We didn't have to fake being sick, or have any reason more than, "I need one of my mental health days mom". 

As adults, we feel guilty doing this for ourselves, but I promise you it's worth it! 

You're worth it. 

I'm willing to bet that you show up for everyone in your life when they need you. 

I'd like to ask you, do you show up for yourself?

I recommend trying this for yourself, and maybe even for YOUR kids. (And even for your employees if you have them, they will love you for it.)

It's a no strings attached free day to do whatever you need. 

Sleep? A drive to the ocean? Some fun shopping or maybe just staying home and tinkering.

This is a form of self love that is so healing. It relieves stress, and somehow shows part of ourselves that we have our own backs. 

I've got your back too, 

Dr. Rina

The Hidden Secret to Your Happiness

Imagine this scene.

You're on a massage table. 

You're delirious with contentment, 

it's perhaps the best massage you've ever had, and you've never needed it more. 

You can't believe you still have 45 more minutes of this heaven. 

This is AWESOME! I'm so LUCKY!

And then, you remember that your neighbor forgot to cut down the branches hanging over your fence. That jerk, he agreed to do it by Monday. 

He never does anything, he's the worst neighbor. 

And you start taking inventory of all the ways he's wronged you, and how upset you are about it. What you're going to do about it.

The next thing you know, you only have 10 minutes left in your happiest massage you've ever had, and you spent the past 35 mins agitated over the neighbor and his tree.

You know what happened?

You just GAVE your neighbor that massage.   The guy you hate right now? Yep, it was his. The best moment you've had all week, and you let him have it. 

The rest of your evening is booked solid with things you have to do for others.

This was your moment of you time, and you unconsciously squandered it. 

"Can you make me a promise that you will never do this again, self?"

Make that promise. 

Because this applies to everything. 

Borrowed time with an elderly or sick parent, time with kids that are growing too fast. 

Quality alone time with your spouse or loved one.  Time all by yourself to just breathe! 

Each of these moments is so precious, and if you can find a way, (even if it's just partially) to stay present you will lead a richer, fuller, happier and more content life, 

i promise you or your money back. 

Please remember this today -THANKSGIVING, of all days when you are seated next to the in-law you detest, or your brother keeps one-upping you, your ex-spouse is at the table annoying you to death, or you have so much to do later, and this day is taking forever. 

Just STOP. Tell your mind to 

"Sit.... Stay...." like a dog, and make it do it. 

Don't give your joy, your day away.

Your kids, your parents, your spouse, your friends. This is what life is all about, loving them!   You are SO LUCKY!

Just be present, and enjoy the things that are wonderful about the moment.

Your "problems" will still be there waiting for you when you set aside time to deal with them.

A Buddhist monk once said, "If you want to be free,  all you have to do is let go."

I'm so truly thankful to be on this beautiful planet with all of you in my life, 

Sincerely, 

Dr. Rina

"Why We Get Fat and What to do About It.." By Gary Taubes -A great book.

Worth Sharing

Sometimes at night, if I can't sleep I listen to audio books. 

 (I read recently that reading your iPhone at night is terrible for insomnia, the blue light from a screen blocks your melatonin!)

A few months ago, I was perusing Audible and I came across an interesting title: "Why We Get Fat: And What to Do About It". 

Since I studied nutrition in undergrad, that sounded interesting so I downloaded it. 

You would not believe how fascinating it was! 

This book is totally worth sharing. The gist of it isn't really new knowledge: "carbs and insulin are doing it to you". Everyone knows someone who's lost weight on KETO, or another low carb eating plan.

 You will love how simple the truth is, and how well it is explained. It's a little technical, but may change your life.

 And you may never look at a slice of bread the same way.

 Here's a link if you're intrigued: Why We Get Fat and What to do About It BOOK

In your best health,

Dr. Rina Tinozzi 

Tips on Sleep- how to do it BETTER.

How have you been sleeping lately? 

Those of you who know me well, know that I struggle with getting a good nights sleep. Especially now that I’m not 30 anymore. Ahem. Ok, not 40 anymore.

When I was younger, I could sleep through anything. Maybe it's getting older, or being a mom, but that sure is different now. 

It turns out, good sleep is all about keeping your adrenals in check.

If that sounds like greek to you, your adrenals are the glands that secrete adrenaline. Adrenaline is the hormone that gives you energy when you need it-  in exercise, stress, fatigue.

The adrenals play a big part in regulating your sleep/wake pattern, or circadian rhythm. 

They also factor into your ability to handle stress, to keep up your energy level during the day, and believe it or not, to stay trim. 

(You may have heard of excess cortisol causing weight gain.)

A few years ago, I made it my mission to find a way to conquer my insomnia.

Being a health care provider gives me a good foundation for discerning which tips are the best ones.

Here are my favorite, TRULY helpful tips for better sleep:

1.  Keep the devices out of the bedroom.

This is a hard one, but important for one main reason. Melatonin. The light from screens is called blue light, and shuts down melatonin. That's the hormone we NEED for sleep. Make your room as dark as you can, even a bright clock can block melatonin. Using RED light to read a paperback book is a good option.

2. Drink less (or NO) alcohol.

The body combats the depressive action of alcohol by secreting adrenaline. 

Once the "buzz" wears off in the middle of the night, your body is still secreting adrenaline. To your body this feels like it's 9am when it's really only 3am. Impossible to get back to sleep. Same goes for caffeine, cut back!

   3.  Audiobooks!

I mentioned this in a previous email, but that's my secret trick. Shuts the mind down, distracts me from how late it is and how discouraged I am, and no blue light. You can learn so much if you listen to educational or self improvement topics as well. Just set the timer, and you'll keep your place. 

4.  Keep your nervous system in balance

Chiropractic and Massage are both natural and healthy ways to balance your nervous system. So are meditation and exercise during the day. Keep stress down wherever possible as well.

Hope that helps!

In your best health,

Dr. Rina Tinozzi

Muscle knots, the mystery explained!

Have you ever found yourself begging a loved one for just five minutes of massage on a painful knot?

The kind that only seems to feel better when someone is rubbing it?

That's called a trigger point, and I thought I'd take a few minutes to explain what it is and why you get them.  

The problem is essentially lactic acid. The same kind that makes your legs sore after a big hike, or a new workout. 

Here one version of the story:

• You sleep badly and wake up with a kink in your neck.

• The brain senses that something is "off" near the spine, and kicks in a protective, guarding tightness of the muscles around that area- its job is to protect the spine at all costs.

• The neck muscle is "on" for hours, becomes tight and sore, and is producing lactic acid just like any other muscle that is in a state of contraction (think: thighs after a big hike). The problem is this one has no rest, no time to recover. It's on full time.

• The lactic acid builds up so much that the muscle is now in pain from the lactic acid more than the original kink in your neck! It's become its own problem. The body is trying to flush the acid away, but the muscle has become so tight that the capillaries are now constricted and blow flow is reduced.

• Now the muscle is also suffering from "ischemia" from the tightened capillaries, which is the lack of fresh oxygen to the muscle, and this makes it even more painful. The brain continues to react by tightening more because this is its solution when it feels pain.. Protect! Silly brain!

• Your mouth says to anyone that will listen, "Please press on that knot!" because instinctively you know it will help and it will! It helps because the pressure manually forces some of the lactic acid out of the knot, and it also creates increased blood flow- bringing new oxygen. You feel better, for a little bit.

• The brain then interrupts this wonderful relief, and says, "Hey muscle, get back to work protecting that original, still vulnerable kink at C5, or wherever your body has gone out of alignment from sleeping badly, or too much time on the computer, or a million things we do every day. And you're back to square one. Booooo.

 
Now... here's how it hopefully goes next. 

• Your hand picks up your phone and makes an appointment for an adjustment!

• The chiro feels your neck and says sweetly and sympathetically, '"Oh no! This must be very painful." because she can feel the knot, and the subluxated vertebrae and knows exactly how bad this feels and knows exactly what to do.

• She puts heat on it to increase circulation, calls in the world's best massage therapist to manually work out the lactic acid and relieve the knot, then the most important part- adjusts the offending "kink" out of your neck and-- voila! problem solved.

Well, at least that's how we do it at my office. :) Have a knot? Come in and let us fix it. We know exactly what to do. 

Know someone with a knot? Send them this blog entry, and have them mention it for 50% off their first visit. 

Happy to take good care of you, as always,

Dr. Rina