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How To Lose Weight

Weight Loss the villages
weight loss in the villages

Losing weight is challenging for most people. This is why it is so important to start off on the right foot.

Dr. Chris Kessler has been helping his patients lose significant amounts of weight for a long time and the results are nothing short of amazing! What could be better than that? The patients KEEP the weight off! We’ve all heard of yo-yo dieting and we’ve all heard the stories about losing weight on a fad diet only to regain it as soon as you resumed your normal diet. The truth is that these large weight fluxuations can actually do a lot of harm to your body.

Aside form the results, the best part of this program is that its monitored by a doctor so you know that you are losing weight safely and not using harsh chemicals. Dr. Chris will tailor a plan specific to your goals and dietary needs which allows you to not only lose weight, but improve your overall health as well. Carrying extra weight around is known to cause a multitude of different health issues ranging from inflammation to heart conditions and everywhere in between. The good news is that it is NEVER too late to begin.

If you’ve tried other programs that haven’t worked or maybe you’re simply skeptical of weight loss programs in general, this is the best time to ask any questions you may have and find out for yourself if this program is a fit for you. Dr. Chris will be hosting a free seminar to explain his program as well as revealing some of the secrets he has learned to lose weight. Join us on Tuesday, October 22nd at 1:00pm. He will be hosting the seminar at Legacy Clinic and spaces are limited so please call or email today to reserve your spot!

Phone: (352) 259-0024

Email: info@legacyclinic.org

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Chiropractic is 124 Years Old Today!

Happy Birthday

And doesn’t look a day over 80!!!

September 18th, 1895: The Greatest Day in American Heath Care, EVER!

September 18th is Chiropractic’s birthday.  The only healthcare model exclusively developed in the United States of America, has always presented a change from the status quo.  In direct competition with drug companies and the Medical Model, it came into this world as an unwanted model of healthcare from the AMA, medical doctors and drug companies.

In fact, the AMA, in a Supreme Court decision in 1989, admitted to using negative propaganda, and slander about the effectiveness, safety and training of chiropractors.  The AMA also admitted to have a Committee within the organization whose sole purpose was to influence the decision of medical doctors to not to refer to chiropractors and to carry out this slander.   After reviewing all the facts, clinical trials, safety records, and training the U.S. Supreme Court ruled in favor of Chiropractic and mandated the Medical doctors and the AMA start referring to Chiropractors, and to have an open door policy.  After 10 years of practice, I’m still waiting for that door.

So, with all this negative publicity, and with the most powerful industry against chiropractic, how did it survive now to be the most frequented health care profession in our country?

Chiropractic’s incredibly safe record (chiropractic malpractice is about the cost of car insurance compared to six figure malpractice for the same coverage for medical doctors) and undeniable results has contributed to the amazing growth people being adjusted since 1895.

Recently, the medical journal: JMPT published a study that analyzed data from health comparisons between those who utilize a wellness oriented chiropractor as their Primary Care Physician and those who’s PCP practice a conventional Medical Model.  Here are the findings:

Chiropractic/wellness patients had 60.2% fewer hospital admissions, 59% less days hospitalized, 62% less outpatient surgeries, and 85% less pharmaceutical costs (AMAZING!).

The same journal published the findings of 311 chiropractic patients, ages 65 and older, who had received “maintenance chiropractic care” for five or longer.  What they found when they compared with citizens their own age:

  • Chiropractic patients spent only 31% of the national average for health care
  • They had 50% less medical provider visits
  • Their health habits were radically better than overall population
  • They had far less cigarette consumption
  • 5% believed that care to be considerably and extremely valuable

Another recent study in the medical journal: Spine, 2007:32 states: Spinal problems reduce quality of life, decrease mobility, lower longevity (lifespan) and increase the risk of coronary artery disease.

124 years after its birth, the unwanted model of health care is radically improving lives, transforming the way people live, saving lives, and adding years to life.

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Articles

Paleo Breakfast Recipe

Paleo Dish

This recipe is healthy and delicious. Its like finding ice on the equator!

INGREDIENTS

3 breakfast sausage patties

1 avocado, mashed

kosher salt

Freshly ground black pepper

3 large eggs

chives, for garnish

Hot sauce, if desired

 

DIRECTIONS
  1. Heat breakfast sausage according to instructions on box.
  2. Mash avocado onto breakfast sausage and season with salt and pepper.
  3. Spray a medium skillet over medium heat with cooking spray, then spray the inside of a mason jar lid. Place mason jar lid in center of skillet and crack an egg inside. Season with salt and pepper and let cook 3 minutes until whites are set, then remove lid and continue cooking.
  4. Place egg on top of mashed avocado. Garnish with chives and drizzle with your favorite hot sauce.
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Pelvic Strength Exercises

Pelvic Exercises

Pelvis Strengthening Exercises

 

Beginner:

 

Squat:

  1. Start with your feet approximately shoulder/hip width apart, toes slightly pointed outwards.
  2. Keeping your abdominals and core tight, sit your butt backwards as though you are sitting in a small chair behind you.
  3. Once your hips are just below your knees, use your glutes to push yourself up to the standing position. This is one rep.
  4. Keep knees over your ankles, do not allow them to track over. Keep weight over your heels, no weight over the toes.

Repeat 10x, 2x/ day

Clam shells:

 

  1. Start lying on the floor on one side with your legs bent at around 90 degrees at the knees. Angle your thighs from your body at around 135 degrees. Shoulders, hips, and feet stay in alignment.
  2. Keeping your hips stacked vertically on top of each other, hinge at the hip to bring the knee of your top leg up, opening your legs like a clamshell.
  3. Keep the heels touching each other, and squeeze the glutes to drive the movement. It’s very important not to let your pelvis roll backwards as you raise your upper leg.
  4. Use your free arm and place your hand on your upper glutes, so you can feel the glute muscles working throughout the exercise. This kind of ‘palpating’ for muscles working can actually increase the amount of muscle recruitment and activation.

Repeat 10x, 2x/ day

Pelvis Strengthening Exercises

 

Intermediate:

 

Lunges:

 

  1. Start standing upright with feet together, and core muscles engaged.
  2. Keeping the left leg straight the whole time, take a large step out to the side with your right leg, bending at the knee.
  3. Sit your hips back and push your butt out behind you as your right knee bends, as if you were sitting in a chair.
  4. Pushing through your right heel, drive up as you engage your glutes to push up out of the lunge and return to the starting position. This is one rep.
  5. Repeat on the same side, or alternate sides (your preference) for the desired number of sets and reps.

10x, 2x/day

Side Lunge:

 

  1. Start standing upright with feet together, and core muscles engaged.
  2. Keeping the left leg straight the whole time, take a large step out to the side with your right leg, bending at the knee.
  3. Sit your hips back and push your butt out behind you as your right knee bends, as if you were sitting in a chair.
  4. Pushing through your right heel, drive up as you engage your glutes to push up out of the lunge and return to the starting position. This is one rep.

10x, 2x/day

 

 

 

 

 

 

Pelvis Strengthening Exercises

Advanced

Bridge:

1.    Start lying on your back on the floor, with your knees bent and your feet flat at shoulder with apart about a foot or so away from your butt.

2.    With your knees apart and without actually moving them, imagine squeezing an imaginary ball between your knees. Hold this for the entire exercise, as this can help activate your glutes.

3.    Clench your butt cheeks tightly together, and squeeze hard for the whole exercise.

4.    Keeping your core tight, drive strongly through the heels of your feet to drive your hips up in the air.

5.    Lower back down to the starting position, and repeat for the desired number of repetitions.

10x, 2x/day
Bird/ Dog

1.    Begin on all fours with your hands directly underneath your shoulders and knees directly below hips.

2.    Engaging your core, bring the spine into a neutral position (straight back – neither arched, nor hunched over).

3.    With control, raise your right arm straight out in front of you, and at the same time, extend you left leg out straight behind you.

4.    Hold at the top of the motion and give you glutes a little squeeze to get your leg as high as it will go.

5.    Lower back to the starting position, and repeat with the opposite leg and arm.

10x, 2x/ day
Fire Hydrant

1.       Engage your core muscles so that your spine is in a neutral position, neither arched or hunched excessively.

2.       Keeping the right leg bent 90 degrees at the knee, rotate at the hip in order to lift your outer right thigh up in an arcing motion out to the right side of your body. You want to aim to get your thigh parallel with the ground (out at 90 degrees to your supporting left leg), however, this can require some flexibility.

3.               Most people have a limited range of motion in their hip joints, so this is not only a great hip-opener and mobility exercise, it also works the butt and core stabilizing muscles.

4.               Squeeze the glutes to hold your leg in the cocked position for 1 second or more, and then lower back down.

5.               Repeat with the other leg.

10x, 2x/ day

Resisted Knee Raise

1.       Secure the ankle strap around your active ankle and stand 3 to 4 feet away from the door with your back to the door.

2.       Position your body with your active leg back and far enough away from the door so that the band(s) are starting to stretch.

3.       Keep your back straight, chest up, head straight and stomach tight.

4.       Bring your active leg up and forward until your knee is at hip height.

10x, 2x/ day
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Weekend Massages Available

Massage Therapy

Weekend Massages Available

Finding time for yourself is often hard to do, but its also the best thing you can do. We know that that many people lead active and busy lives and sometimes 5 days just aren’t enough. That’s why we are happy to offer massage appointments on both weekdays and weekends. You don’t need to stress in order to relax!

Massages In The VillagesStress is known to be a cause of many physical and mental health issues. Spending some time with one of our highly trained massage therapists can relax the stress away, relieve tension on tight muscles and promote overall health. The benefits are amazing and now you can take advantage of these benefits on the weekends too!

Here is a list of just some of the perks of massage:

  • Reduced muscle tension
  • Improved circulation
  • Stimulation of lymphatic system
  • Reduction of stress hormones
  • Relaxation
  • Eases depression
  • Increased joint mobility and flexibility
  • Improved skin tone
  • Improved recovery of soft tissue injuries
  • It helps to manage headaches
  • It counteracts all the sitting we do
  • Eases muscle pain
  • Eases anxiety

There are too many perks to name here but if would like to read more about the amazing effects that massage therapy can have… click here

For more information or to schedule one of our weekend massages, contact us by phone at 352-259-0024

or email us at info@legacyclinic.org

You can also visit our website to learn more about massage and the various other treatments we provide by clicking on our logo. We look forward to treating you!

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Acupuncture

What is Acupuncture?

Acupuncture

Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to stimulate and balance the body’s energy flow, known as “qi” (pronounced “chee”). This technique is used to alleviate various ailments, including pain, stress, and chronic conditions. Acupuncture aims to restore health and well-being by promoting the body’s natural healing processes. There are a lot of misconceptions out there about acupuncture and we’d like to clear a few things up.

  • Acupuncture is painful – This seems to be based on a fear of needles. While that fear is real, the pain is not. The needles used are about the width of a strand of hair.
  • Acupuncture doesn’t work – Acupuncture was helping people long before western medicine. It does not involve harmful chemicals and has been proven to provide relief to many symptoms.
  • Acupuncture is expensive – Acupuncture is becoming recognized by more and more healthcare professionals and insurance companies are starting to see the benefits of including it in their plans.
  • Acupuncture is addictive – Although some patients will need a few sessions to gain the maximum benefits of acupuncture, it is not addictive. Quite oppositely, acupuncture can often help curb other addictions like smoking or alcohol.

Acupuncture has been helping people for thousands of years. People around the world have taken advantage of its benefits. With so much to gain and so little to lose, isn’t it time you tried acupuncture? From minor aches and pains to more chronic diseases and even addiction, acupuncture has helped millions escape from pain and start enjoying all that life has to offer again. If you feel like you might benefit from acupuncture, please contact us today for more information.

Receive Exceptional Care from Our Specialist

Dr. Perry, he is Top Acupuncturist at Legacy Clinic of Chiropractic. He was recently nominated by the International Association of HealthCare Professionals to represent the Villages area. Legacy Clinic is honored to have Dr. Perry as part of our team and we welcome one and all to see what everyone is raving about! Dr. Perry offers acupuncture, natural pain shots, trigger point injections, laser therapy for pain and nail fungus removal and so much more. To learn more about his services or to book an appointment, call us at 352.259.0024 or email us at info@legacyclinic.org

Learn more about Acupuncture in The Villages here

Whether you’re looking for acupuncture, massage, chiropractic care or supplements, you can find it and more at Legacy Clinic.

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Natural Pain Shots

Injection Therapy

Natural Pain Shots

Cortisone shots have been the “go-to” tool for quick relief from pain for a long time now. While cortisone is very effective for many people, more and more research is being done on the harmful effects that could come from repeated use and the benefits of natural pain shots. At Legacy Clinic we believe in providing the best AND safest care for our patients. Sacrificing health down the road for a quick fix today is not what we stand for.

Natural pain reliefAfter researching on our own end to find safe alternatives that actually work as well as cortisone does, we found Traumeel and Zeel. Both of these medications use ingredients that are naturally found in the body and concentrate them in one area to promote healing and pain relief without side effects. We have had great success so far with our patients and several have tried both cortisone and natural brands. Most have stated that the natural shots worked just as well if not better than the cortisone.

Inflammation is not always but often caused by an injury to the body. arnica Montana is known for its ability to provide relief from pain caused by inflammation. Many patients can get relief from pain through this natural root contained in Traumeel as opposed to other options like steroids or prescribed medications.

For more information about Traumeel and Zeel click here

You can also visit Legacy Clinic on their website to learn more about this and the various other treatments provided.

To learn more about these, contact us by phone at (352) 259-0024 or email at info@legacyclinic.org

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Bacon Wrapped Dates Recipe

Bacon Wrapped Dates

This recipe is great for an hors d’oeuvre, a side plate item or just a quick snack. I originally tried these in a Spanish tapas restaurant and liked them so much I decided to try my hand at making them. The recipe is very simple and requires little.

You will need:

bacon (thinly sliced)

dates (buy them already pitted if possible)

almond slivers (optional)

toothpicks

To Make:

Preheat the oven to 425 degrees

If you are using almonds, stuff one or two slivers into each date.

Cut the bacon strips down the middle. They should be about 4-5 inches long after.

Wrap the bacon around the date and place a toothpick to hold in place.

On a foil lined baking sheet, place the bacon wrapped dates evenly spaced.

Cook for approximately 15 minutes, then turn each date and cook again until evenly cooked.

These dates are best served at room temperature or cold. Serving them hot could cause burns because of the juice inside

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Spinal Surgery in The Villages, FL side effects

Spinal Care

Spinal Surgery In The Villages, FL

Before you commit to a major operation that is irreversible, why not let the doctors at Legacy Clinic take a look at your condition and see if they can help you? Spinal surgery has it’s place and time, but often there are alternative and more effective ways of treating back or neck pain. The doctors at Legacy Clinic have had many patients who have come to them after hearing from the surgeon that the ONLY way to fix their problem was to go under the knife. After a few weeks with the doctors, they were pain free and able to enjoy their lives again. All that with no scarring, no heavy narcotics and no huge screws in their spines.

Even cosmetic or “routine” surgeries come with risks, but spinal surgeries carry extra risks due to the fact that your spinal cord helps to control most of the functions our bodies perform. It is possible to do more damage than was already done. Some of the possible risks include: Infection, blood clots, dural tears, leakage of cerebrospinal fluid, facial sores, loss of vision, nerve injury, paralysis and death. While not all of these are common complications with spinal surgery they are definitely worth considering. To get a more in depth look at the risks involved, follow this link – Lumbar Decompression Surgery Risks

If you’re thinking of having spinal surgery in The Villages or surrounding areas and you want to get a second opinion, this is the best place to start. With a free consultation, you have nothing to lose!

If you’ve been told that you need surgery or are just contemplating your options, include Legacy Clinic. Consultations are free and no obligation. Contact us today for more information at:

Email: info@legacyclinic.org

Phone: 352.259.0024

Or visit our website at Legacyclinic.org

Of course, if this looks comfy to you…

Spinal surgery in The Villages