Tag Archives: exercise

Link

Create Core Strength WITHOUT Crunches

Head over to onebody.live (by clicking the link below) to enhance your core stability, balance and access to intelligent, pain free movement for a full demo…and dare I say…a challenge.

Activate and engage 360 degrees of the true core.  Move it or lose it!

Movement Monday: Crunchless Core Concentration

Advertisements

Training Tips: Preserve Muscle & Enhance Recovery

The four major pillars of health and longevity are diet, exercise, sleep, and stress.  In order to truly elevate the quality and lengthen the quantity of your life all must be addressed and pieced together to solve the puzzle of true wellness.

This holds true for all, but especially athletes.  Often times due to the substantial time put in at the gym, pounding the pavement or on the bike, individuals take a more liberal approach with the fuel they put in their bodies.  This often leads to the paradoxical presentation of the overweight marathoner or even triathlete.  Simply put, as much as some may try or conveniently convince themselves otherwise, you simply CANNOT out exercise a bad diet.

In one way or another, the saying “garbage in, garbage out,” holds true.  You may even be able to get by aesthetically or performance wise for awhile, but trust that the internal systemic destruction caused by “garbage in,” will eventually catch up with you on one, two, or all fronts.

When speaking of athletes, it seems logical that you would do all that is possible to optimize performance.  The topic of sports nutrition is a loaded one with many different chapters, but today we will again present a physiologically sound explanation for another intelligent dietary modification.

We’ve spoken before on the importance of the pH (acid v base or alkalinity) maintained internally:

(https://clarkechiropracticwellness.com/2015/06/30/running-essentials-vol-2/)

For numerous reasons well beyond the realm of fitness, we would be wise to strive to maintain a slightly higher or basic (base = alkaline)  pH.  This has been cited as a method to controlling inflammation (the underlying factor behind virtually every disease), to preventing cancer.

When you engage in strenuous physical activity, a metabolic consequence of that activity is a drop in pH or a shift towards acidity.  Although a small window of wiggle room exists, the body will do all it can to maintain an optimal, slightly basic pH.  As the acid level within our body rises (dropping the pH) due to physical activity, the body will combat this increase in acidity by breaking down muscle.  This is the same muscle you are working so hard to attain, build and utilize for peak performance.

A way to offset this is by divorcing the outdated and antiquated way of carbohydrate bombardment by way of grains, starches, cheeses, and salt laden processed foods, as these foods yield acidity within the body.  Instead, the bulk of your diet and carbs should come from the alkaline producing fruits and vegetables.

According to Loren Cordain, PHD and creator of the Paleo Diet: “All foods, upon digestion, report to the kidney as either acid or alkali (base).  The typical American diet is net acid producing because of its high reliance upon acid yielding grains, cheeses, and salty processed foods at the expense of the base producing fruits and veggies.  The athlete’s body is even more prone to blood acidosis due to the by-products of exercise. One way the body neutralizes a net acid producing diet is by breaking down muscle tissue.  Because the Paleo Diet for Athletes is rich in fruits and veggies, it reverses the metabolic acidosis produced from the typical grain and starch laden diet that many athletes consume, thereby preventing muscle loss.”

So there you have it; another physiologically sound explanation on why you should step up your produce game in place of breads, pastas and foods in a box or wrapper.  Obviously this is not a standalone solution, but serves as an intelligent addition to your “eating to live” and “striving to thrive” repertoire.

Eat SMART.  Live better.  ENJOY LIFE.

Happy Holidays.

Obamacare: How to Soften the Blow

Are you one of the millions of Americans who are feeling negatively affected by the ever evolving heathcare reform? Elevated premiums, ridiculous deductibles, limited network provider selection has patients and providers sick to their stomachs (pun intended).

As promised, change did indeed come, and was definitely needed. And while an abrupt upheaval and reconfigurment of an intact system can be quite unsettling on numerous fronts, only time will tell how the future chapters of this book will be ascribed; for better or for worse.

The question we are left with is: now what? How is one to advantageously navigate this new system in order to reap optimal available benefits, while mitigating the economic blow as much as possible?

Like it or not, it is what it is for the time being. And alas, we are left choices. There is always the option to whine, complain, bitch, moan; even get angry and stressed, which will make healthcare all the more necessary for you.

Unless you plan on getting involved in politics and joining the ranks of policy proposers and lewd lobbyists, then the aforementioned option doesn’t do anyone any good.

Let’s talk about an intelligent strategy here to hopefully save some dollars, sanity and ultimately, your health.

First off you will either need to continue to carry a now inflated health insurance or pay a fine for rolling the dice without. This is still an option and the appropriate alternative varies dependent upon your specific situation. This part appears to be an unavoidable reality at the moment so unless you plan on joining the circus in D.C., you may as well come to terms with your decision and move on.

Let’s now talk about how you can really take control of the situation. Are you infuriated by your seemingly unattainable deductible? Are you disgruntled because you feel you have been forced to change physicians or pay them thousands to join their preferred, VIP patient club?

Well, a simple solution exists to eliminating both of these issues. Stop sitting back complaining while you consume the same diet that perpetuates the need for frequent doctor visits in the first place. Stop sitting altogether. Stop talking about exercise or becoming more active, and get up and do it.

The information, research and evidence implicating lifestyle (diet, exercise, stress, sleep, toxins, etc.) as the main driver of genetic expression (epigenetics) and thus chronic disease (diabetes, arthritis, heart disease, auto-immunity, Alzheimer’s, cancer, etc.) now exists, and is thankfully becoming more mainstream. Ignorance is no longer an excuse. The information, and thus the knowledge and power exists to play a more active role in your health, well being and life than ever once imagined.

You see if you don’t like the current sickcare, excuse me, healthcare system, then take a stand on a personal level and remove yourself from it as much as possible. Stop playing the loud, opinionated, helpless victim who does nothing to help themselves.

No matter where you sit on the spectrum of health, there are basic foundational changes that can be implemented and built upon from there. The stronger that intelligently constructed foundation, the less of a need for all those prescriptions and visits to the specialist.

Thus you have improved two aspects of your relationship with healthcare in that you can now pick a plan that makes emergencies more economical, rather than routine visits to attenuate this new symptom and modify dosage of that med. You have also now enabled yourself to take some space from the this new provider who you didn’t much care for to begin with.

Now I realize everyone’s situation is different, especially when it comes to health. Some people may need plans for frequent specialist visits and access to medications, and that’s all good.  That’s what they’re there for.

However, the majority of the population can do themselves a service and make the effort to take the proactive step towards optimal health, and thus more independence from the system they declaratively loathe.

The seemingly healthy individual can arm themselves with knowledge and begin to cultivate a lifestyle relatively free of issues down the line; true responsible, wellness care.  The boomers and elder set can break some of the lifelong habits and be sure to attentuate the inevitable degeneration as much as possible, leading to a higher quality of life in those golden years.  Even the individual with seemingly hopeless, devestating disease diagnosis can explore all options, and do all they can to stack the remainig deck in their favor.

With the abundance of information out there, getting started can be a daunting, seemingly insurmountable task, but it doesn’t have to be. There exists forward thinking healthcare providers like myself, who are passionate about collaborating with individuals in order to unlock the potential to thrive.

Find one you can develop a relationship with, along with some level of trust. Find one who will take the time to not only listen, but explain the anatomy, physiology, and logic and reason behind each aspect of a plan; ultimately creating a more knowledgable, independent advocate of their own health.

This is what we pride ourselves in doing professionally and personally, and are here to guide all those looking to take their lives into their own hands.

Awareness Starts with Prevention

October is here again and with it comes an increase in pink donned by everyone from your next door neighbor to the players on the field each weekend.  This yearly tradition signifies breast cancer awareness month which emphasizes the importance of early detection and potentially life saving subsequent treatment.

But what if we took it a step further?

What if instead of simply looking to detect and treat, we placed the overwhelming emphasis on doing all we can to prevent it in the first place?

According to the WHO (World Health Organization), approximately half of all cancers are preventable if certain strategies are implemented (i.e. diet and exercise).  If this is accurate, we are talking about millions of cases of cancer prevented, ultimately leading to a decrease in death, suffering and expensive cancer treatments.

Yet for some reason the act of prevention through education and lifestyle modifications continues not to be the main focus.  Rather the detection of an already existing, potentially deadly disease. This train of thought which holds true for cancer, Alzheimer’s, and the current mainstream medical model can best be summed up in a 2,000 year old quote:

“Maintaining order rather than correcting disorder is the ultimate principle of wisdom. To cure a disease after it has manifest is like digging a well when one feels thirsty, or forging a weapon when the war has already begun.”

This is not to say that some of us may be more genetically predisposed to one condition or the other. Certain diseases do appear to be an ugly ornament upon the branches of many family trees.  However, as the field of genetics continues to lose more and more steam in implicating inherited genes as the decisive factor in the expression and development of disease, the research and focus is slowly diverting to lifestyle and environmental influences as that decisive factor.

I am once again speaking of epigenetics.  If you’ve read any past posts you know this is a reoccurring theme, and for good reason.  Mounting research (including the afore cited WHO proclamation) points to environmental influences as being the determinant of whether or not certain genes are expressed, turned on, or altered, thereby leading to disease.

This type of information can prompt a wide range of emotions and reaction.  If increasing research continues to point towards this being true, then the notion of being a helpless victim of your genetics goes out the window.  Also out the window goes a care free, over indulgent and indiscretion filled lifestyle.

In comes the notion of personal responsibility and accountability;

the acknowledgement that our daily, routine actions do indeed generate far reaching and severe reactions;

the opportunity to utilize the latest information to your advantage and play an active role in scribing your genetic destiny.

Intelligent decisions bathed in self discipline and respect for life.

Realizing that food truly is thy medicine and beginning to eat to live rather than the other way around; all part of the empowering picture.

One more note pertaining to your role in how your genes are expressed, and ultimately the expression, progression or regression of disease.  It has been noted that at any given time, our genes are expressing 20-40% of their potential. That leaves 60-80% dormant or silent.  With this recognition and subsequent action based upon the fact that environmental and lifestyle factors determine what 20% is expressed, the power lies in your hands.

Will you implement the strategies that foster genetic expression leading to a life health, energy and a zest for life, or will you choose to stay ignorant to, or simply refuse to make changes that current studies implicate have a real and positive effect on the expression of your genes?

So let’s talk specifically about the contemporary topic.  What can we do about breast cancer?  What are some strategies we can implement in order to stack the deck in our favor and keep the genetic expression that leads to cancer quiet?

First off is a change in deodorant, namely ditching the antiperspirant.  Using an antiperspirant that works by clogging the sweat glands leads to a toxic build up of chemicals and metabolic by-products that are intended to be released.  A good place to start is by eliminating deodorants that contain ingredients like aluminum, phthalates, parabens or any color followed by a number as these ingredients have been shown to be potentially carcinogenic as well as powerful endocrine disruptors (which is more serious and far reaching that you may think).

Another area to address is the diet, particularly getting a hold of your blood sugar and insulin.  Varying degrees of insulin resistance are all but commonplace in this country due to carb/sugar heavy meals and over indulging, coupled with a lack of physical activity.  There have been insulin receptors found on tumors which have been shown to facilitate tumor growth.  Thus if we have insulin spikes due to carb/sugar heavy meals or borderline resistance, we now have an abundance of insulin circulating, a portion of which can bind to a tumor and encourage growth.

To take this a step further, cancer cells have been shown to flourish off the broken down component of carbs/sugar: glucose.  One way to get the insulin in check and attempt to starve the cancer out is by incorporating a fat adapted or ketogenic diet.  This means our body switches over to using fat as the primary fuel rather than carbs, which emerging research is showing to not only benefit cancer patients, but actually lead to regeneration of brain cells, potentially preserving mental and cognitive health.

Let me wrap this up by saying that there is no full proof plan. You have your outliers on either side of the equation.  You have the individual who lives life to a tee health wise yet still winds up suffering from a horrible disease. You also have your aunt who smoked a pack a day while drinking a pint of whiskey yet lived into her 90s.

These exceptions to the rule remain somewhat of a mystery, while simultaneously serving as an excuse for others to ignore the power of daily habits and lifestyle choices.  Fueling their fire for no discipline and a hands up, life happens, victim approach.

However, the tide is turning.

The information is available.

The choice is ultimately yours and these choices made on a daily basis will lead to consequences, either good or bad in the future.

I ask again, wouldn’t you want to do all you possibly can to stack the deck in your favor?

 

 

 

 

The Time For Change is Here

Over the past few years I’ve had the privilege of speaking with a large number of diverse souls.  Due to my profession and personal interests, many of these conversations have been about health, namely that of the other party.

I will  usually hear a laundry list of complaints and presumed reasons for these issues.  Many times the individual will even verbally acknowledge the importance and impact that lifestyle changes could play in their life.

However, for whatever reason, the disconnect between talk and action remains and the path towards sickness and breakdown continues.  Knowledge without action is useless, and in this case, detrimental to your health.  Rather than going off and making this a psychoanalytical piece on why people don’t help themselves, let’s keep it positive and focus on how to get moving in the right direction.

First thing that needs to be done is to keep it real with yourself.  Take a good look in the mirror and decide what you really want.

Do you really want better health?

I would imagine so.  We all do.

Are you willing to WORK for it?

I mean really work. Not for show. Really work on yourself physically, mentally and spiritually.  This requires a discipline that keeps you in line and on track when no one else is looking. These are the times that the real changes occur.

What’s your goal?

Is it to kick the meds, normalize your levels, get rid of pain, drop some weight, do all you can to elongate this one shot at life?  Be clear on your goal as this will serve as your motivation to start and stick with it, especially early on in the process.

And be clear, this is a process. A marathon and not a sprint.  Living like no one else now so later on you can live; no, thrive like no one else.  Although drastic results are experienced by some early on, this is no quick fix. The “quick fix” mentality has got us in this mess to begin with by way of pill-popping per symptom and never really investigating or attempting to remedy why the symptom emerged in the first place.

Once you have your goal, investigate the means to achieving it.  What needs to be done and in what fashion in order not only achieve but sustain the achievement?

When it comes to healthcare, 90% of the time we are talking about lifestyle changes. Breaking the routine or the accustomed norms. This is where the “keeping it real” with yourself part comes into play.

Is your goal and the means by which to achieve that goal worth more to you than coming out of your comfort zone and breaking the habit?

Is it worth investing the time to plan and prep meals for the week ahead?

Will you follow through and set the alarm earlier or skip that 60 minutes of TV time in order to get that workout in?

Keep it real now. Do the benefits outweigh the costs? Although objectively speaking they do, ultimately this comes down to subjective perspective.

If you find that you are tired of the current state of affairs in your own life and you’ve decided enough is enough, the next step is to formulate a realistic, practical plan.  I find this to be another major stumbling block for people.  A sense of overwhelm sets in along with analyzation paralyzation.

The trick here is to get with your trusted healthcare provider and come up with a plan together.  Never be afraid to start small, as any change, any momentum in the right direction is better than sitting idle.  While sustained sweeping changes across the board would be ideal, studies show longer lasting changes occur more often as a product of smaller changes, cultivation over time.

A perfect example of this is my own personal anatomy of a “cheat meal.” This is that meal that diverges from the norm, an indulgence if you will. (In order to have a cheat meal you need to be sticking to clean eating for 80% of your meals or better.)

Through years of cultivation, the cheat meals have evolved from pizza and ice cream to a meal with gluten free rice, or a smoothie with organic peanut butter and heavy fruit. The latest “cheat” dessert has become a bowl of chia seeds with nuts, fruit, peanut butter and chocolate almond milk.

I say all this not to induce hunger, but to illustrate where you can wind up if you simply get started.  Make a change here and a change there. Implement another one as you learn more.  Once you get that ball rolling down the hill, it can be a powerful thing.

The other initial hurdle is that it is never a good time. Well, when it comes to core lifestyle changes there really never is an ideal time.

Again, they idea is to simply bite the bullet and get rolling.  In most cases it doesn’t have to be all or nothing all the time. Just do it.  Constantly talking the talk, while constantly finding excuses will leave you wondering where the time went and how on Earth things got so bad.

Believe in the power of lifestyle changes.  Resolution of every issue does not have to be another drug.  Every issue should not be blamed on genetics, making us all helpless victims.  Embrace the empowerment behind epigenetics and realize that lifestyle choices play a significant role as to whether or not certain genetic traits are expressed.  We’re talking about everything here from hair loss to cancer and auto immune diseases.

One shot.

One body.

That’s all we get.

The time is now to respect this opportunity and treat your body right.  Pick somewhere and get started today.  If you would like assistance on this journey, call us at anytime.  As we continue our own journey, we would love to be a part of yours.