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Don’t just stop at the calorie listing on a nutritional label. Calories are important (as are the other macro and micro nutrients), but you should always take a closer look at the ingredients to know exactly what you’re putting into your body.

Ingredients are listed by quantity, from highest to lowest. Try looking for products that list whole foods as the first three ingredients, and be skeptical of foods with long lists of ingredients. Also know that sugar and sodium have many different terms, so educate yourself on those if you are trying to limit them from your diet.

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Temporomandibular Disorder (TMD) is a term used to describe a group problems that cause pain in the temporomandibular joint, also called the TMJ. These problems can arise from the muscles around the joint, the disc within the joint or the bony portion of the joint itself. Imbalances between the muscles that open and close your jaw are the most common culprit.

Up to 25% of the population will suffer with TMD symptoms. Most patients are 20-50 years old and the condition is 2-3 times more common in females. Typical symptoms include: jaw clicking, limited mouth opening, possible jaw locking and pain. Chewing and eating usually make your symptoms more noticeable. TMD pain is generally described as an “ache” located in front of your ear canal but may also refer to other areas of your face, head, neck and shoulders. TMD patients often suffer from headaches.

TMD is more common in people who clench their jaw or grind their teeth, especially at night. Bad posture and emotional stress are contributors to this problem. You are three times more likely to suffer with TMD if you have been involved in a “whiplash” accident.

Conservative treatments, like those provided by our office, have been shown to be as effective as any surgery for most patients with TMD. Treatment is simple, focusing on “massaging” tightness out of the jaw muscles, restoring movement to any restricted joints (including your neck and upper back), and prescribing exercises to improve flexibility.

You should avoid aggravating activities like chewing gum or eating “rubbery” foods. Limit excessive talking. A custom fitted mouth guard may be prescribed to help minimize grinding & clenching and promote relaxation of your jaw muscles at night. Patients with night-time symptoms should avoid stressful activity before bedtime and try to sleep in a “neutral” position. In some cases, stress management techniques, like biofeedback, can assist you in learning how to relax your jaw muscles. http://ow.ly/i/uShGp

The thing always happens that you really believe in; and the belief in a thing makes it happen. http://ow.ly/i/xig73

Referrals are the best compliment we can receive! Thanks to our patients for continuously putting in a good word for us!

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Following the Long Term Athlete Development Plan (LTAD) as outlined in this article will give your youngster a solid start and help avoid the pitfalls of over-reaching when they are young. Sport specialization in kids as young as 10 has a long term detrimental effect on their development as athletes and often leads to a desire to quit all sports as they get older.

The goal of sport shouldn’t be to turn your 7 year old into the next Sydney Crosby, Serena Williams or Tom Brady. It should be to teach them the skills, attitudes and fun that comes with sport so they can carry those benefits for a lifetime.

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A quick safety check on your vehicle’s headrest could save you from a severe neck injury if you’re ever involved in an auto collision. The headrest should always be centered directly behind your head – not below it (behind your neck) or above it.

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When discussing young athletes, experts are almost all in agreement that general athleticism, movement literacy and general fitness are all keys to long term success, participation and enjoyment of sport as well as in life.

Even if your child shows an aptitude and love of a sport, specialization in that sport should be avoided until they are well into their teens. This approach will reduce burnout, limit injuries and promote overall athletic ability. With those benefits it is no surprise that children who play a variety of sports and games show improved levels of competency and enjoyment once they hit their late teens. http://ow.ly/i/xfW4t

Variety is key in maintaining a healthy diet. Provide your body with a wide range of fruits, vegetables, lean meats and fish, eggs, nuts and whole grains. A healthy diet with lots of variety should be a colorful one, so fill your plate with naturally-colorful ingredients.

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An easy, safe and effective way to warm up and stabilize those shoulders. 10 reps scapular push up, 10 elephant trunks and 10 seconds hands and toes. Modified from the excellent work by Dr. Liebenson.

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