March 2013




March 2013




Practice Announcement!


The office will be closed Friday, March 29 


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Chiropractic is more than back pain relief, it's the natural approach to whole body wellness.
Medical studies show that chiropractic is effective for headache, migraine, dizziness, and neck pain. Patients with auto injuries, tinnitus, jaw disorders, fibromyalgia, and shoulder pain have also found relief with chiropractic.
It can also be beneficial for conditions associated with aging like scoliosis, spinal degeneration, and osteoarthritis in the knee, hip, and hands. By easing pressure on irritated nerves, chiropractic adjustments can alleviate nerve impingement, radicular pain, carpal tunnel syndrome, and sciatica. Chiropractic care can also help with pregnancy-related pain and discomfort in addition to correcting dysfunctions in the sacroiliac joint and pelvis.
And while chiropractic can relieve a number of pain conditions, it can also improve your overall health. Research shows that spinal adjustments can reduce blood pressure, sooth stress hormones, and boost immunity.
Cervicogenic Headache
Haas M, Spegman A, Peterson D, Aickin M, Vavrek D. Dose response and efficacy of spinal manipulation for chronic cervicogenic headache: a pilot randomized controlled trial. The Spine Journal 2010; 10: 117-128.
Tuchin P, Pollard H, Bonello R. A randomized controlled trial of chiropractic spinal manipulative therapy for migraine. Journal of Manipulative and Physiological Therapeutics 2000; 23 (2): 91-95.
Jull G, Trott P, Potter H, et al. A randomized controlled trail of exercise and manipulative therapy for cervicogenic headache. Spine 2002; 27(17):1835-1843.
Dizziness Lystad RP, Bell G, et al. Manual therapy with and without vestibular rehabilitation for cervicogenic dizziness: a systematic review. Chiropractic and Manual Therapies 2011;19(1):21
TMJ disorders
Alcantara J, Plaugher G, Klemp DD, Salem C. Chiropractic care of a patient with temporomandibular disorder and atlas subluxation. Journal of Maniuplative and Physiological Therapeutics 2002; 25(1):63-70.
DeVocht JW, Schaeffer W, Lawrence DJ. Chiropractic treatment of temporomandibular disorders using the activator adjusting instrument and protocol. Alternative Therapies in Health and Medicine 2005; 11(6):70-3.
Neck pain
Bronfort G, Evans R, Anderson A, Svendsen K, Bracha Y, and Grimm R. Spinal Manipulation, medication, or home exercise with advice for acute and subacute neck pain: a randomized trial. Annals of Internal Medicine 2012; 156 (1): 1-10.
Woodward MN, Cook JCH, Gargan MF, Bannister GC. 
Click here for a complete list of references



March is here and we are all anticipating the mild and pleasant weather of spring.  It is still cold, but the warm weather will be here before we know it and now is the time to start shedding our winter weight.  This month we will take a look at a mineral that could be hindering our fat loss if we do not have enough of it in our diet.  We will also discover a secret ingredient that can help you to shed the fat faster and keep it off.


Many people visit chiropractors to alleviate various pains and to eliminate the problem that is causing the pain.  However, there are numerous benefits to chiropractic care, besides pain relief.  In this newsletter you will learn about the other benefits you experience from chiropractic adjustments.  

My job is to make sure your joints and muscles stay healthy as well as  to coach and counsel you on applying the science of nutrition and fitness into your everyday life for total wellness. If you are ready to make the commitment for a total life transformation with the way you approach your health, food, and exercise contact me today.


- Dr. Phelts 



by Dr John W Phelts, D.C


A recent study published in the Nutrition Journal reveals that supplementing with Calcium and Vitamin D3 may augment fat loss in those on a weight loss diet.  The study included 53 participants, between the ages of 18-25 years old, who regularly consumed low levels of calcium.   They were put on a calorie restricted diet for 12 weeks and divided into two groups.  One group was given 600 mg/day of Calcium and 125 I.U./day  of vitamin D3.  The other group did not have any Calcium or Vitamin D3 included in their diet.  At the end of the study there was no significant difference in total weight loss between the two groups.  However, the Calcium + D group lost 55% more body fat.  This means that a higher percentage of their weight loss came from fat instead of muscle.  


Calcium is usually thought of as the nutrient for building strong bones and preventing osteoporosis and we rarely think of it as a fat burning nutrient.  However, recent research shows that it helps the body to regulate body fat through a few different mechanisms. According to the authors of the study, “.... a calcium-rich diet is shown to increase fat oxidation (fat burning) [29], promote fat cell apoptosis (fat cell death) [10], and reduce lipid absorption (fat absorption) due to the formation of insoluble calcium-fatty acid soaps in the intestine, which are eventually excreted in the feces [30]”.  The group that did not take calcium + D did not lose as much fat, most likely, because of a decreased ability to burn fat due to inadequate dietary calcium intake.  They still lost weight, but at the cost of losing a higher percentage of muscle.    


If you are on a weight loss diet, make sure that you are consuming sufficient amounts of calcium and Vitamin D3 so that your body has the components necessary to burn fat. The optimal daily intake of calcium is 1000 mg/day for people between the ages 25-65 years of age and 1500 mg/day for those ages 65 and older.  It is recommended that you have at least 600 IU of vitamin D/day.


CALCIUM SOURCES                             ViITAMIN D SOURCES


Yogurt, plain, low 
  fat, 8 ounces

415 mg.

Cod liver oil, 1 tablespoon

340 I.U.

Mozzarella, part skim, 1.5 ounces

333 mg.

Swordfish, cooked, 3 ounces

566 I.U.

Cheddar cheese, 1.5 ounces

307 mg.

Salmon (sockeye), cooked, 3 ounces

447 I.U.

Milk, whole, 8 ounces

276 mg.

Liver, beef, cooked, 3 ounces

42 I.U.

Salmon, bone-in 3 ozs

181 mg.

Egg, 1 large (found in yolk)

41 I.U.

Turnip greens ½ cup

99 mg.



Kale, raw, chopped, 1 cup

100 mg.




Dairy is the best source of calcium  However, if you have challenges digesting dairy or are sensitive to dairy products, then salmon, turnips, and kale are great alternative sources of calcium.  If you are having a difficult time getting sufficient calcium and vitamin D from food, then you may consider investing in a supplement that combines vitamin D and calcium  as Vitamin D enhances the absorption of calcium.




Add This To Your Weight Loss Program For Faster & Long Lasting Results

by Dr John W Phelts, D.C



To lose weight you have to create a calorie deficit so that you burn more calories than you consume each day.   When you reduce your food intake, your body will have to find the energy it needs 

from somewhere else; basically it will have to consume itself.  Your body will have to choose between burning either fat or muscle for its energy needs.  In a perfect world, all of the weight loss would come from shedding fat.  In reality, your body burns both fat and muscle when there is a calorie deficit.  When you are dieting, you want to encourage your body to burn fat instead of muscle.  You want to hold on to muscle because the more muscle you have the higher your metabolism and the more calories you burn at rest each day.   Holding onto muscle will help you to lose weight faster and keep it off.  Losing too much muscle will decrease your metabolism, which will make it harder for you to keep the weight off and make it more difficult for you to lose weight in the future.  


One of the easiest ways to program your body to retain muscle is to add resistance training to your weight loss program.  Resistance training includes weight training and calisthenics (bodyweight exercises like push-ups, pull-ups, and lunges).   Your body was designed to survive and as part of its survival mechanism, it holds on to what it uses and releases what it does not use.  If you are not regularly exercising your muscles, your body sees no reason why it should hold on to them.  Resistance training makes the body think that it needs to conserve muscle, because it may have to engage in strenuous activity again in the near future.  Your body will favor burning fat instead of muscle and you will have long lasting (and hopefully permanent) body conditioning results.


There is a proper way to introduce resistance exercise into your weight loss program and you should seek professional guidance to successfully make it a part of your weight loss program.  A certified certified fitness trainer can design a workout program to meet your specific goals, teach you proper exercise technique, motivate you to exercise, and help you avoid potential injury.





About Dr. Phelts:


Dr. John W. Phelts has been a licensed chiropractor since 2003. Dr. Phelts specializes in the treatment of conditions of the neck, shoulder, low back, hip, thigh, knee, elbow and Carpal Tunnel Syndrome. He has developed a seamless method for treating these disorders without the use of drugs or surgery. As a chiropractor, he uses a "whole person approach" when taking care of his patients. By combining the very best hands-on-technique, state of the art physiotherapy procedure, and providing the newest and best natural vitamins, mineral, and herbal supplements on the market today, Dr. Phelts is able to help you to accelerate and/or maintain your journey to good health. His goal is always to restore your health to pre-injury status or better.