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E-Book Series
Part I

7
Essential Keys to a Healthier, Happier Body
Learn How to:

Unlock your true potential

Eliminate chronic pain and injury!

Understand pain and how to fight back! Up your game and enhance your life!

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Table of Contents
PREFACE.....3 INTRODUCTION...4 CHAPTER 1: What CHAPTER 2: Why CHAPTER 3: 7

it means to have a healthy, happier body.5

am I hurting? Is my body breaking down?..................................9

Keys to Breakthrough Success12

#1) Bulletproof your body! Core Training 101...12 #2) Lifting for Life!...........................................................................14 #3) Hire your own personal masseuse for under $20!...................16 #4) How to feed a happy, healthier body: MOOVE IT.........17 #5) How to fuel a happy, healthier body: HYDRATE IT......18 #6) Something FISHY this way comes19 #7) Maintaining a healthy Nervous System for life...21
CHAPTER 4: Action

Steps, Summary List.23

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PREFACE
Welcome Friends and Family! Congratulations on taking the first step towards a happier, healthier quality of life. My name is Dr. Ben Glasman, Chiropractic physician; and the mission of this E-book is to help the millions of Americans out there who suffer from back and body pain on a daily basis. This is a problem close to my heart, as I too, have suffered from chronic back pain since the age of 16. Also, as a former bodybuilder, and fitness professional, I understand how important it is to take care of your body, and how frustrating it can be when youre unable to do the things you once loved to do. After running the gambit of therapies and treatments out there for my own injuries, Ive learned a lot about living a healthier, happier lifestyle. I hope these E-books can serve you and your loved ones in your pursuit for a better quality of life. There is hope out there. Break through your barriers and take control of your health!

Page 4 of 23 Introduction This book is about one thing, and one thing aloneboosting your health to its optimum potential! Its not your typical health and wellness story. The soon-toread 7 health tips will not only relieve your pain and strengthen your body; it will also improve your health on a deeper level; from the inside-out. If youre looking for the 10 best ways to trim your love handles, this book isnt for you. If youre looking for a quick fix to six pack abs, check your local infomercial ad. BUT, if you truly want to live a healthier, happier life, then keep reading my friend. If you want to load up your arsenal with proven ways to enhance your health for the long haul, this e-book IS for you!

Page 5 of 23 CHAPTER 1 What it means to have a healthier, happier body Its fair to say that everyone wants to be healthy and make healthier choices in life. But what does that word really mean? Everyone has their own definition of health. So whats yours? Do you believe that health is merely the state youre in when youre not sick? Or is there something more to it than that? According to the World Health Organization, the definition of Health is, A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Not only does the W.H.O recognize the importance of both physical and mental well-being, they also consider health to be more than just symptom relief. After all, I can take a pill to mask a symptom, but does the problem ever really go away? And if I need those pills to relieve a symptom everyday, is my body really healthy? Of course not! The real solution is in understanding how our bodies work. After all, it IS an amazing creation isnt it? After millions and millions of years, our body is a product of trillions of microscopic cells, coming together with one common goal; to survive and prosper. Those cells eat, grow, excrete, interact and reproduce just as we do. The choices we make on a daily basis affects our health, and as a consequence, the health of our trillions of cells. We dont just wake up sick (although it may seem like it sometimes) rather, our body is just sick enough to finally start showing symptoms.

Page 6 of 23 At this point you may be asking yourself, Well smart guy, if Im not having any symptoms, how am I supposed to know if Im healthy or not!? Thats a great question, and the answer can sometimes be hard to find. But my best advice for you and your loved ones is to BE PROACTIVE with your health! There is a lot we can do to better our life, and improve our body. At our health center, we take a comprehensive look at both your symptoms, AND their underlying causes. Part of how we do this is by evaluating the health of a very special system of the body. This system connects all those trillions of little cells, scattered throughout our body, and brings them together as one. This system allows our body to create, regulate, and monitor every human function and process known to humankindCan you guess what system Im talking about?

Thats right! The Nervous System

The Nervous System is made up of the brain (our master control center), the nerves in our body (that connects to every little cell) and the spinal cord (the communication highway that connects the brain to the body.)

Page 7 of 23 In a healthy Nervous System, the brain can effectively communicate with all the cells of the body. In a healthy Nervous System, the brain tells the body what to do, and the body responds by feeding the brain information about its current conditions.

BRAIN

BODY

In fact, all of our organs, muscles, and skin cells depend on this brain-to-body communication system to thrive. Just look at all the brain does

Page 8 of 23 So if the brain controls all the functions of our organs, muscles, and skin, wouldnt it make sense to choose brain-healthy activities on a regular basis?? Bingo! Making daily choices that support our Brain-to-Body Connection (BBC) can affect every little trillionth cell do its job, and if all our cells work together the body functions at 100% capacity. But what if our BBC isnt working so well?

BRAIN

BODY

If our BBC isnt so strong, it can cause misinformation to be sent back and forth within the Nervous System. This isnt good, because if our brain cant regulate the body, our organ health, and skin health, it puts us at risk for future pains, problems, and possible diseases. To understand the concept of pain, we have to dig deeper.

Page 9 of 23 CHAPTER 2 Why am I hurting? Is my body breaking down?

If real is what you can feel, smell, taste and see, then 'real' is simply electrical signals interpreted by your brain Morpheus, from The Matrix

Its true; all that we touch, feel, and experience in life is decoded into electrical signals, and interpreted by the brain. Even pain, although unfortunate, is merely a warning signal being sent to your brain, alerting you that something is wrong with your body. In fact, pain is not the problem. The problem is whats causing the pain. This important fact is often disregarded in todays world, where it seems more convenient to dampen those signals with pain-numbing pills. But does the underlying problem ever go away? ...sometimes, but more often than not, painful problems come back, injuries reoccur, and our lives continue to be suboptimal. The underlying cause was never addressed. It was merely covered up by dampening important pain signals. When the brain receives these signals it springs into action. To illustrate: If you get a cut on your hand, the body alerts the brain with pain signals, and the brain, then, tells the body to redirect blood flow, release white blood cells and clot-making chemicals to help protect, clean, and heal the area. If youre infected with a bacterium, the brain responds with a fever. A fever is actually a result of the body releasing interferon, a chemical our body uses to kill the foreign invaders. Without it, we wouldnt survive.

Our BBC becomes essential for our survival. If the BBC is weakened below 100%, it puts our body and mind at risk.

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BRAIN

BODY

So what in the world weakens my Brain-to-Body Connection?? ...You may be asking.

We can place many of these causes into 3 broad categories. Here are some examples of each. BBC Killers: Physical Stress
Birth Walking, Sitting, Standing Computer use Accidents, Injuries, Falls Posture Lack of Activity Sports injuries Gravity Repetitive activities

Emotional Stress
Anger and Fear Worry and Guilt Finances, Time, School Relationships Grief Job related Past memories Pressure Negative people

Chemical Stress
Dehydration Refined sugar, fast food, packaged food Additives and Preservatives Low Nutrients Prescription drugs/ OTCs Illegal drugs Tobacco Alcohol Caffeine

Countless times Ive heard people say, My body aches all over, but oh well, that just a part of getting old Is this someone you know? You may have

Page 11 of 23 even said them yourself during a tough work day. Listen carefully; I have something to tell you Get that thought out of your head!!! Losing function is not a part of getting old, technically as I know a few old timers that can run laps around me! Losing function is a part of BRAIN aging. As we get older, our brain goes through a process known as Neuro-degeneration. Neuro-degeneration means the brain is losing its ability to control bodily function. Consequently, the body is unable to effectively keep the brain up-todate. Neuro-degeneration accrues over our lifetime, and the more physical, chemical, and emotional stresses we experience, the more rapidly our brain power declines. There are many things we can do to strengthen our BBC and reduce the rate of neuro-degeneration. Youre about to embark on 7 key steps towards a healthier, happier BBC. Part one of this e-book focuses on healthy, happy body keys. Part two will give you 7 healthy, happy brain keys. Read through each key, and incorporate at least one new action step each week. Once youve made these keys a natural part of everyday life, we will tap into your bodys true potential.

CHAPTER 3 7 Keys to Breakthrough Success!

Page 12 of 23 #1) Bulletproof your body! Core Training 101

According to the CDC, 80% of Americans will experience back pain at some point in their lifetime. This quote is well known. But theres another startling fact you may not have heard. Can you guess the most researched clue to predict youll have future back pain? Its not age, and its not genetics its having a previous episode of back pain! If youve ever had back pain before, its likely to happen again. Why is that, you may be wondering? Its because every time you injure your spine, or any muscle for that matter, you inadvertently weaken that area. You also weaken the brains ability to talk to those muscles, and activate them. Think about it. Most people hurt their backs when theyre not even lifting something heavy. You could be bending down to pick up a pencil and bam! There goes your whole week. This happens because your back muscles are down to their last straw. Youve worn down your body through physical, chemical, and emotional stress weeks prior. Furthermore, having past injuries makes it harder for your brain to communicate with those muscles. Your back muscles protect your spine when you bend down, but its your brain that turns the muscles on. So, if the timing is even a millisecond off, your spine will be unprotected, overwhelmed, and will lock your body down to protect the spinal cord. This results in very painful spasms, torn muscles, and days taken away from your life.

Time to get proactive!

Studies have shown that performing simple core exercises on a daily basis can help improve your bodys reaction time and strengthen the brain-to-body connection. The key is to train your INNER core. These are not your pretty six pack muscles (which do little to protect your spine). The muscles that protect your spine are the inner core muscles. These include your multifidus, transverse abdominus, quadratus lumborum, and oblique muscles.

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These muscles wrap around your spine tightly like a corset, and contract to help keep your back straight and upright. These muscles become weak from long periods of sitting, driving, back injuries, poor posture, and much, much more. To re-train them, and salvage your spine, practice abdominal bracing Abdominal bracing is very similar to abdominal hollowing technique, which is better known as pelvic floor exercises. The purpose of pelvic floor exercise is to strengthen the inner core muscles in isolation. With this exercise, you start by lying on the floor with your knees bent. You relax your six pack, and rather than crunch forward while lying on the floor, you are instructed to hollow your lower tummy, drawing your belly button close to your spine. This also causes your lower back to flatten against the ground. The picture to our right depicts which muscles contract (the innermost), and which are relaxed (the outermost).
Abdominal Hollowing Technique

Abdominal Hollowing Technique

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As popular as pelvic tilts are right now, new research is showing that by only focusing on your inner core muscles, your outer core weakens just enough to still make you vulnerable. This has resulted in the creation of abdominal bracing exercises. Abdominal bracing is very similar with one added twist Abdominal Bracing First and foremost, people with back injuries tend to have weaker inner cores. So its not a bad idea to practice abdominal hollowing first, to strengthen your weakest link. But dont stop there. Once you have perfected feeling your inner core tighten (without holding your breath), youre ready to brace. To know if youre ready, you should be able to hollow your lower tummy comfortably while standing. Now, while standing and hollowing your core, do one extra step. Place a finger on your sternum (the hard bone in the center of your chest) and slightly tilt your ribcage downward. When done correctly you will feel your core tighten from all angles.

Another method is to imagine getting punched in the gut. Your initial instinct is to tilt down and tighten all your abdominal muscles, but not to the extent where your actually doing a crunch. This is the fine middle ground that allows all your muscles to jump into action. The more you practice, the better you retrain your BBC! Action Step #1 Practice abdominal bracing everyday. Start on the floor, and move to a standing position when youre ready. Once mastered, perform bracing while sitting, driving, and before picking up objects from the floor.

#2) Lifting for Life!

Once youve mastered the art of bracing, its time to put those muscles to work. Whether youre on the job, in the gym, or on the couch, a healthy spine starts with a strong core. But once the muscles are turned on, they only stay that way when keeping a neutral spine. A neutral spine refers to keeping good posture when performing daily activities. Having your spine in a neutral position means your lower back is not excessively curved in either direction.

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Which one of these examples describes you? The posture on the left will turn your lower back muscles off, leaving you vulnerable. The posture on the right chronically stretches your abdominal muscles, weakening them as well. In order to perform abdominal bracing correctly, you need to keep a neutral spine. This is especially true when exercising. No excessive back extensions! And no excessive torso twisting! ...Unless you keep a neutral spine.

Triple the importance of a neutral spine when picking things off the floor! As you can see, the wrong way to lift will disconnect your BBC and put your spine at risk. You may already know the proper lifting technique, but I bet you dont always do it. Why is that? Its because squatting with good posture is more work! You have to use more muscles to get the job done, so we choose the easy way out and perform the lift incorrectly.

But the benefit of squatting with a neutral spine not only keeps us safe, it also burns more calories! So next time youre thinking of taking the easy way out, just remember, I can stay safe, and get in better shape by lifting the right way.

Action Step #2 Go an entire week without bending your spine to pick up objects. Practice keeping a neutral spine every time the opportunity arises. In the gym, avoid excessive bending of the spine. Incorporate exercises like planks, bird-dogs, and side planks.

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#3) Hire your own personal masseuse for under $20

Sorry friends, I dont have any groupons for massage therapy. But what I do have is a tool that can dramatically reduce your pains, aches, and muscle stiffness. What is this fantastic, revolutionary product? What unpronounceable country did it hail from? No, no, no no tricks, no gimmicks The answer is simple! The answer will change your life. The answer is The Foam Roll This inexpensive tool helps reduce pain, improves circulation, improves mobility, and breaks up unhealthy scar tissue from micro-trauma. It is used as a form of stretching that can be done before (highly preferable) and after exercising. It can also be done before bed to reduce morning joint stiffness. This is an invaluable addition to your healthy body arsenal. I am not going to go into great detail on how to use the foam roll, as there are many, many videos online to demonstrate how it works. However, 90 percent of those videos dont get it right when it comes down to the nitty-gritty details. So heres the synopsis:

Step 1 - Pick a muscle and apply it against the foam roll using your bodyweight (quadriceps depicted in picture.) Step 2 You are going to slowly move your body, allowing the foam roll to glide along the entire length of that muscle, from start to finish. Step 3 It is tempting to do this quickly (as it can be fairly uncomfortable at first). But the real key here is speed. You want to roll down the muscle very, very slowly. The slower you go the better. Why is that the case? Because the entire point of the roll is to find trigger points, scar tissue, and adhesions that are embedded in those muscles. Youll know youve hit one when you find an especially tender spot. Step 4 Once youve found a painful spot, immediately stop, and keep that spot under pressure. I know it hurts, but this is the part thats often missed.

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You want to stay on that area until the pain reduces by 50%. Sometimes this may take 30 seconds to a minute. Once the pain reduces, continue rolling along the muscle until another spot is found and repeat this process. As you continue to use the foam roll, it will become more bearable, and the better your body will feel. I implore you to look on Youtube and how other muscles are performed with the foam roll, but stick to the instructions Ive laid out for you. Everyone can benefit, but everyone has specific muscles they need addressed. However, I will give you 3 foam roll exercises that work great for most Americans. If you sit for long periods of time without stretching, or walk/run a lot everyday, then you can benefit from these 3 stretches. Please look them up online. (a) Piriformis foam roller (b) TFL (tensor fascia latte) foam roller, and (c) Quadricep foam roller Action Step #3 Perform the 3 listed foam roll exercises, 3x a week, for at least 1 minute per muscle group. Go longer if you have excessive hot spots. Avoid rolling on bone.

#4) How to feed a happy, healthier body: MOOVE IT

Those who do not find time for exercise will have to find time for illness. - Earl of Derby Simply put, movement is the single most important function our body can perform. Im not just talking about staying fit and healthy. Movement, literally, is necessary for life. Did you know how human kind became so smart? How did our brains develop into the most complex system known to humankind? It was through movement! Remember when we talked about the BBC earlier? Remember how our brain feeds off of information from the body? All the muscles, joints, and tendons of our body feed our brain with information. This information is like food for the brain. The more we move, the more the brain develops. When were first born, we dont have the brain development to perform the same executive decision making skills of an older toddler, teen, or adult. As a baby, and throughout our lives, our body movements stimulate the chemicals and reactions that grow future connections within the nervous system. This is an important lesson for those with children. Books and studying are important, but nothing is more important for a developing mind then to go outside and play. The more green time outside, the stronger our brains become.

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Need another motivating factor? Movement, in itself, decreases pain signals. Movement receptors (mechanoreceptors) in the body actually shut down pain receptors (nociceptors) in the body (more on this subject in Part 2). Now, movement has become a weapon against pain and illness! In the end, it doesnt matter what you do for exercise, as long as you just do it! Nike Consistency is the key. The Surgeon General recommends 60 total minutes of exercise a day, so how much are you doing? Action Step #4 Write down the amount of exercise youve done in a day. This can include walking, running, sports, weights, and any other activity requiring movement. Do this for 3 consecutive days. Then, make it your goal to double that number over the next 4 days. Keep updating your goals weekly.

#5) How to fuel a happy, healthier body: HYDRATE IT

I never drink water, Im afraid it will become habit forming -W.C. Fields This key to health seems obvious, yet the majority of Americans still take in less water than advised. Every other day, I see a patient that tells me they drink 1-3 cups of water a day. BUT they make up for it with coffee, milk, and juice. Sorry Charlie, but theres no substitute for the clear, odorless liquid that makes up over 70% of our body. Water is the life force that helps supply our brain and body cells. It keeps our BBC healthy, so it can function at optimum potential. Coffees and sodas actually DE-hydrate you. Juice contains excessive sugars, and milk has its own list of digestive issues too broad to cover in this e-book. But water is the true key to fueling a healthy body. Your brain thrives on movement, but is replenished with water. Drinking water helps reduces neuro-degeneration, improves skin and organ health, reduces wrinkles, promotes muscle and brain development, improves energy, sleep, and the list goes on and on. To estimate how much water you need a day use this simple and effective formula: For every 25lbs you weigh, drink 2 cups of water daily. So, if I weigh 200lbs, I should be drinking (200 / 25) x 2 = 16 cups of water a day If I weight 140lbs, I should be drinking (150 / 25) x 2 = 12 cups of water a day

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How much are you drinking right now? Is it enough? If not, its time to set some goals. Most people want to drink more but its become a habit to skip the sip when youre always on the run. Its time to flip the switch and make drinking water your new addiction. Your BBC will thank you! Action Step #5 Calculate your needed daily water intake. Make it your goal to hit that mark every day this week. Goal-setting is about baby steps. Focus on one day at a time and slowly weed out your consumption of non-water beverages.

#6) Something FISHY this way comes

Have you been hearing a lot of buzz around fish oil and omega-3s lately? Claims have been made that these little fats help reduce the risk of heart disease, improve cardiovascular function, lower cholesterol levels, improve blood flow, and even extend your life. Well Im here to tell you something Its all true! Theres no gimmick here. Omega-3s (the healthy fat in fish oil) has a multitude of health benefits. They all stem from the fact that omega-3 fats reduce inflammation in the body. Inflammation is now being looked at as a key underlying cause of several types of disease. Cancers, heart disease, autoimmune disease, and many brain diseases have one thing in common: Inflammation is always present. Therefore, if we consume healthy omega-3 fatty acids, we can reduce the fire from the inside. Lets explain this a little more We have different types of fats in the body. Our body makes some of them, and others we have to get from food. The latter scenario is referred to as essential fats. They are essential because we MUST consume them to thrive. The omega family (-3s, -6s, -9s) are essential fatty acids. I could write an entire novel on the omega family but lets cut to the chase. In the American

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diet, we are nearly devoid of omega-3 fatty acids. We also get too much omega-6 fatty acids. Why does this matter? Simply put: - Omega-6 fatty acids INCREASE inflammation in the body - Omega-3 fatty acids DECREASE inflammation in the body. This is a simplified explanation. The truth of the matter is that we need all the omega types in our diet. The problem is that, in America, we consume a much higher degree of omega-6 fats, and not enough omega-3. This tips that fat scale to the unhealthy side, and promotes more inflammation within the body. One hundred years ago, people had a ratio of close to 1:4 in regards to Omega-3 to Omega-6s. This ratio is considered optimal, (although 1:2 is even better if possible). But in America, most people register a ratio of 1:16 or higher. This mean you have 4x as much inflammatory chemicals circulating in your bloodstream. This can promote disease AND pain. Our BBC needs a healthy blood supply (and water) to thrive. If our blood is filled with inflammatory chemicals our brain and body will suffer. Here is a short list of omega-3 and omega-6 fat sources and see for yourself why we have such an epidemic on our hands. Omega-6 fat sources = Corn, corn oil and byproducts, vegetable oil, canola oil, sunflower/safflower oil, animal meat fed with corn and wheat (all animals that are not grass-fed), peanuts, breaded food, fast food, and refined goods. Omega-3 fat sources = Green leafy vegetables (the darker green the better), salmon, fish oil, flax oil, walnuts, almonds, and grass-fed animal meats.

Which do you consume more of on a regular basis? If youre like the vast majority you are getting too much omega-6 and not enough omega-3. At this point you may be asking, Just how important are omega-3s honestly?? Consider this A new medical report came out this year titled, Omega-3 PUFA as Biomarkers: Plasma Levels Predict Mortality, CV Events in CHS Analysis According to the study, those with the highest level of omega-3 fats in the blood had the lowest mortality risk, overall. In fact, the study goes on to say that those over 65 in the study had a

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projected 2.2 years of additional mortality when compared to those with lower levels of omega-3. This is the first large study showing a correlation between omega-3s and life extension! This is so important; we regularly test plasma blood levels for omega-3 in our office. It is a great way to gauge your health and helps our team provide drug-free solutions. For more information, contact Dr. Glasman at Breakthrough Chiropractic Care; Vienna, Virginia. Action Step #6 Consume more omega-3 friendly foods. Take additional fish oil supplementation every day to increase your plasma omega-3 level (consult your physician first, if on a blood thinner such as Coumadin. Fish oil can naturally thin the blood.)

#7) Maintaining a healthy Nervous System for life

Weve talked a lot about the Brain-to-Body Connection in this e-book, and listed 6 important keys to support and strengthen the nervous system. The last key may be most important. In order to maintain your neurological health, we need to recognize and minimize the 3 causes of BBC weakness listed in chapter 3. Your local Chiropractor can help with this. It is the job of a Chiropractor to assess and remove neurological interference between the brain and body. Wait I thought a Chiropractors job was to align my spine? Or was it to crack my back?? These are a couple comments we hear quite often. There is a lot of confusion over the role of Chiropractic care. Yes, Chiropractors typically look towards keeping your spine healthy, improving movement between the spinal joints, and helping better your posture but why?? No we dont have an obsession with bones OR your back. Its because your spinal bones protect the most important structure within your nervous system YOUR SPINAL CORD! Remember from chapter one that the spinal cord is what connects your brain to your body. If your bones are out of place or if areas are restricted, it can decrease the function of your BBC. The 3 causes of BBC weakness are also the same 3 causes for spinal misalignments. Because of this, Chiropractic care can tap directly into the health of your nervous system. Just like going to the dentist ensures the health of your teeth; going to the Chiropractor ensures the health of your spine.

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You only get one spine per go-around in life. Why not keep it as healthy and pain free as possible? Chiropractic care is also safe and drug/surgery-free. The goal of care is strengthen your BBC, so your nervous system functioning optimally. This, in turn, helps your body, muscles, skin, and organs function optimally as well. Action Step #7 Get your Nervous System checked by your local Chiropractor to ensure a healthy BBC.

Page 23 of 23 CHAPTER 4 Your Action Step Summary List I hope youve learned some new tools to add to your healthy, happy body game plan. Making lifestyle changes is always difficult at first. Start small, and plan to add one new Action Step a week, and focus on that weeks goal. You can grab the reigns of your health, and take control of your life. We, at Breakthrough Chiropractic Care, believe in the power of you. Thank you for taking the time to read our e-book. Now go experience your breakthrough today!! Action Step 1 = Practice abdominal bracing every day. Once mastered, perform bracing while sitting, driving, and before picking up objects from the floor. Action Step 2 = Go an entire week without bending your spine to pick up objects. Practice
keeping a neutral spine every time the opportunity arises.

Action Step 3 = Perform the 3 listed foam roll exercises, 3x a week, for at least 1 minute per
muscle group. Go longer if you have excessive hot spots.

Action Step 4 = Write down the amount of exercise youve done in a day. Do this for 3
consecutive days. Then, make it your goal to double that number over the next 4 days.

Action Step 5 = Calculate your needed daily water intake. Make it your goal to hit that mark
every day this week.

Action Step 6 = Consume more omega-3 friendly foods. Take additional fish oil
supplementation every day to increase your plasma omega-3 level (Unless on blood thinner).

Action Step 7 = Get your Nervous System checked by your local Chiropractor to ensure a
healthy BBC.

Written by Benjamin Glasman, D.C. Owner and Chiropractor at:

402 Maple ave. W, Vienna, VA 22180 Office (703) 291-6677 Fax (703) 255-6171