Exercise Smarter not Harder

We all want to get the most out of the time we spend exercising, and it's natural to think that exercising harder is going to provide a bigger, faster payoff. But exercising harder without adequate preparation often leads to injury. Then there's recovery time, possibly the need for rehabilitation, and ultimately you're back at the beginning in terms of fitness, strength, and endurance. Injuries are to be avoided, if at all possible. The best way to avoid injury is to exercise smarter. Exercising smarter is also the best way to achieve continual, progressive gains in fitness, health, and well-being.

Exercising smarter means doing what you're capable of doing, and then doing a little bit more. For example, if you're a runner and typically run three miles a day, three times a week, it wouldn't be smart to do an eight-mile run the next time you go out. The likely outcome would be a strained muscle, shin splints, or worse. If you lift weights and typically bench press 100 pounds, it wouldn't be smart to find out what it feels like to bench press 150 pounds. What it could feel like is a back, neck, or shoulder injury. In either scenario, the price paid for attempting to train "harder" is at least two weeks of down time, possibly much longer, while you recover from your injury. Of course, we've all made mistakes and sometimes training injuries just happen, but tempting fate by doing too much is not, in fact, "smart."

The goal with any type of exercise is to progress gradually over time.1 For example, if you're 60 years old and haven't exercised for many years, a walking program is a good way to begin. On your first day, walk at a comfortable, steady pace for 10 minutes. That may not feel like much, but you will be increasing your total time over the next four to six weeks. The next day, add a couple of minutes. As long as you're continuing to feel good, add a couple of minutes on every second day or so, building up consistently to a total of 30 minutes per day. At this point, you're walking 30 minutes per day, five times per week. Next, every second day or so, increase your pace by a bit.

Don't increase your pace if you feel uncomfortable or feel as if you're working too hard. Be in tune with what you're doing. After four to six weeks of gradually increasing your pace, you'll probably be able to walk 30 minutes per day, five days a week, at a nice brisk pace.2 You may also notice that you've lost some weight,3 you feel more flexible, you're standing more upright, your skin has a nice, healthy glow, and you're sleeping more soundly and more restfully.

Use the same gradual approach with strength training. Start with lighter weights, not heavier weights, than you think you can use. With lighter weights, you can build up your strength over time. With weights that are too heavy, there's always the danger of incurring an injury that will set you back and interfere with your training. Exercising smarter leads to consistent gains in strength, muscle mass, ability to do physical work, and overall health.

It's natural to want to exercise harder. But exercising smarter is the way to go for long-term benefit without the danger of time-wasting injuries. Exercising smarter is the effective way to maximize the value of our investment in physical fitness.

1Braham R, et al: Can we teach moderate intensity activity? Adult perception of moderate intensity walking. J Sci Med Sport 15(4):322-326, 2012

2Centers for Disease Control and Prevention: Vital signs: walking among adults - United States, 2005 and 2010. MMWR Morbid Mortal Wkly Rep 61:595-601, 2012

3Exercise training and impaired glucose tolerance in obese humans. McNeilly AM, et al: J Sports Sci 30(8):725-732, 2012

Get At The Roots Weight Loss Group

We have a few spots still open for a new weight loss group starting Jan. 30th and continuing for 11 consecutive Wednesdays.

We'll focus on learning how to eat the right foods for your body, to find the root of what may be causing health issues and weight gain, and to change overall lifestyle habits for optimal health and weight loss that you can maintain.  The goal is to empower each participant to begin restoring health with small changes.

Time:  7:30pm on Wednesdays

Location:  Living with Motion Chiropractic, 1007c St. Rt. 28, Milford, OH  45150

Presenter:  Jen Molitor, Nutritional Therapy Practitioner

Please see attachment & contact jen@livingwithmotion.com if interested!

Thank you!

Jen Molitor, NTP, M.Ed.

About the Weight Loss Program
The objective of the program is to get the body healthy. As your body gets
healthier, the weight will naturally come off until you reach your ideal,
healthy body weight. This is not a low-calorie, low-fat diet. It is not about
restricting calories and therefore nutrients. The body needs good nutrition to
properly function. This program is about giving the body the proper
nutrients it needs for its metabolic and hormonal processes. By doing this
not only do you feed your body good nutrition, but your body also gains
health, diminishes food cravings and you gain energy while losing the
unwanted body fat.

The GET AT THE ROOTS WEIGHT LOSS SYSTEM is designed to
give the body what it needs nutritionally to speed up the metabolism and
burn body fat! It also takes into account that we are all different and it is not
a one-size fits all remedy. One diet may work well for many people, but may
not work well for many others.
The GET AT THE ROOTS WEIGHT LOSS SYSTEM gives each person
a specific daily amount of protein (in grams) based on their individual lean
body mass. The amount of carbohydrates will be different each day based on
activity level. In addition, it is extremely important to the program that you
eat the right kinds of fats in the appropriate amount. We will be dispelling
the myth that fat makes you fat. The right kinds of fats will actually help you
to reduce overall body fat. You will learn how to eat to get your body into
biochemical balance – balancing brain chemistry, hormones, and blood
sugar. This is key to your long-term success.
The GET AT THE ROOTS WEIGHT LOSS 12-WEEK PROGRAM
addresses the underlying root causes of excess weight gain such as hormonal
imbalances, deficient brain chemistry (causing stress eating), digestive
problems, food sensitivities, and more. The long-term objective of the program is to see results that last! This is not a weight loss program to follow for a short time. Rather, it teaches you how
to eat; to optimally feed your body for the rest of your life.

The Program Package Includes:

Workbook:
This workbook contains a full explanation of the
GET AT THE ROOTS Weight Loss System to
speed up your metabolism and begin burning body
fat as well as information on each nutrition topic
to help you determine YOUR underlying causes of
weight gain. Using your workbook along with the
information you will attain by attending the GET
AT THE ROOTS WEIGHT LOSS weekly group
meetings you will determine what underlying
issues may be preventing you from losing weight
and what you can do to correct them.
Nutrient Cards:
You will receive a set of 3 nutrient cards for
Protein, Carbohydrate, and Fat. These travel size
cards make it easier for you to make healthy food
choices and stay on the
GET AT THE ROOTS SYSTEM when you are
away from home.
Recipe Cards:
Great tasting meal options that fit into the GET
AT THE ROOTS SYSTEM. These simple recipes
guide you through making adjustments to the
recipe to fit into your personalized program while
eliminating some of the most common food
allergens for those who have sensitivities.
The weight loss program will run for 12
weeks, with 1 hour weekly sessions.
Cost: $299*
*Refer a friend and you both receive $30 off
your program fees!

Join Jen Molitor to Improve Your Nutrition

Looking to Improve Your Health this
Year? 

Join us to learn how!

January 16, 2013 @ 7pm
Living with Motion Chiropractic
1007C St. Rt. 28, Milford

Learn how to …
• manage inflammation
• listen to your body
• eat the “right” foods
• recognize deficiencies
• make small changes to improve YOUR
health!
Cost:  $15.00*

*Every attendee will receive a voucher for $10 off a future
consultation!
I will also spend some time discussing a 12 week weight
loss program where you can lose weight without pills,
starving, or “one size fits all” diet. 
Eating healthy isn’t a fad.  It’s about changing your habits a teensy bit
at a time.  I work with clients to create manageable goals to promote
overall health with long-term benefits.

About the Weight Loss Program
The objective of the program is to get the body healthy. As your body gets
healthier, the weight will naturally come off until you reach your ideal,
healthy body weight. This is not a low-calorie, low-fat diet. It is not about
restricting calories and therefore nutrients. The body needs good nutrition to
properly function. This program is about giving the body the proper
nutrients it needs for its metabolic and hormonal processes. By doing this
not only do you feed your body good nutrition, but your body also gains
health, diminishes food cravings and you gain energy while losing the
unwanted body fat.

The GET AT THE ROOTS WEIGHT LOSS SYSTEM is designed to
give the body what it needs nutritionally to speed up the metabolism and
burn body fat! It also takes into account that we are all different and it is not
a one-size fits all remedy. One diet may work well for many people, but may
not work well for many others.
The GET AT THE ROOTS WEIGHT LOSS SYSTEM gives each person
a specific daily amount of protein (in grams) based on their individual lean
body mass. The amount of carbohydrates will be different each day based on
activity level. In addition, it is extremely important to the program that you
eat the right kinds of fats in the appropriate amount. We will be dispelling
the myth that fat makes you fat. The right kinds of fats will actually help you
to reduce overall body fat. You will learn how to eat to get your body into
biochemical balance – balancing brain chemistry, hormones, and blood
sugar. This is key to your long-term success.
The GET AT THE ROOTS WEIGHT LOSS 12-WEEK PROGRAM
addresses the underlying root causes of excess weight gain such as hormonal
imbalances, deficient brain chemistry (causing stress eating), digestive
problems, food sensitivities, and more.  The long-term objective of the program is to see results that last! This is not a weight loss program to follow for a short time. Rather, it teaches you how
to eat; to optimally feed your body for the rest of your life.

The Program Package Includes:

Workbook:
This workbook contains a full explanation of the
GET AT THE ROOTS Weight Loss System to
speed up your metabolism and begin burning body
fat as well as information on each nutrition topic
to help you determine YOUR underlying causes of
weight gain. Using your workbook along with the
information you will attain by attending the GET
AT THE ROOTS WEIGHT LOSS weekly group
meetings you will determine what underlying
issues may be preventing you from losing weight
and what you can do to correct them.
Nutrient Cards:
You will receive a set of 3 nutrient cards for
Protein, Carbohydrate, and Fat. These travel size
cards make it easier for you to make healthy food
choices and stay on the
GET AT THE ROOTS SYSTEM when you are
away from home.
Recipe Cards:
Great tasting meal options that fit into the GET
AT THE ROOTS SYSTEM. These simple recipes
guide you through making adjustments to the
recipe to fit into your personalized program while
eliminating some of the most common food
allergens for those who have sensitivities.
The weight loss program will run for 12
weeks, with 1 hour weekly sessions.
Cost:  $299*
*Refer a friend and you both receive $30 off
your program fees!

Proprioception? Can It Make Your Body Smarter?

We usually don't think of our bodies in terms of their being "smart." For example, we walk to the corner store without giving a single thought to the complex mechanics involved in getting there and back. But behind the scenes there's plenty going on and your body's "IQ" has a lot to do with your success in accomplishing everyday tasks.

Proprioception is one of those background physical processes that make up your body's total IQ. Proprioceptors are specialized nerve endings located in your muscles and joints that inform your brain about your body's position in three-dimensional space. You're able to write legibly because proprioceptors are sending instantaneous data about the angles of the small joints of your fingers and wrists as your pen moves across the page. You're able to run on the beach because proprioceptors are continuously sending signals to your brain about the changing shape of the uneven surface of the sand.¹

Without these specialized nerve endings, we'd never be able to hit a baseball, throw a Frisbee, or drive a car. But proprioceptors can be smart or less than that. It all depends on how well-trained they are. One person out for a stroll might trip over a crack in the pavement and suffer a badly sprained ankle. Another person might trip over the same crack, even badly turning over their ankle in the process, and keep on walking without even a trace of a limp.

The difference between injury and non-injury is the level of proprioceptor training, and this level usually is related to whether you're doing regular exercise.² Exercise trains your muscles and joints to adapt to varying kinds of stresses (weight-bearing loads) throughout a variety of positions (the full range of motion of those joints). As a result, trained proprioceptors can withstand a high degree of stress (such as a sudden twisting of an ankle). The untrained ankle, possibly the ankle of a person who hasn't done much walking, running, or bike riding in the last 5 years, will be damaged by an unusual and unexpected stress. The result is an ankle sprain of varying severity and possibly a broken ankle.

Similarly, it is well known that older adults experience more frequent falls than do younger adults. Part of the explanation involves proprioception.³ Many older adults don't engage in regular exercise. Proprioceptive function decreases, changes in level or surface aren't recognized quickly by the person's feet and ankles, and the person falls.

It's easy to see that the effort to maintain your body's IQ is time very well spent. The fastest way to boost this skill set is by doing regular exercise. All kinds of exercise provide benefit, so the best exercises are the ones that have some interest for you personally. Optimally, a person is doing both strength training and cardiovascular exercise. As always, the key to long-term health and wellness is consistency.

 

Chiropractic Care Can Help Your Body Be Smarter.

 

Your body's awareness of where it is in three dimensions is critical to your ability to function effectively in the world. This awareness depends on proprioceptors. These specialized nerve endings are part of your nervous system - your body's master system.

Nerve signals are transmitted from proprioceptors in joints and muscles, along nerve pathways, to spinal nerves. Spinal nerves connect to the spinal cord, and from there signals are transmitted to the brain. But spinal nerves are a potential bottleneck to the free flow of information. These nerves may become irritated or inflamed, blocking accurate information from reaching the brain and accurate instructions from reaching the rest of the body.

Chiropractic care helps keep your body free of nerve interference. By correcting spinal misalignments, chiropractic care helps remove nerve interference and ensures a free flow of information from the brain, to the spinal cord, to all the body's cells, and back again. Optimal health and well-being are the result.

¹Wong JD, et al: Can proprioceptive training improve motor learning? J Neurophysiol 2012 Sep 12 [Epub ahead of print]

²Ferreira ML, et al: Physical activity improves strength, balance and endurance in adults aged 40-65 years: a systematic review. J Physiother 58(3):145-156, 2012

³Howe TE, et al: Exercise for improving balance in older people. Cochrane Database Syst Rev 2011 Nov 9(11):CD004963.

Using Nutrition to Help Patients with Neuropathy

Typically I recommend a nutritional product or nutritional advice to those who want to lose weight, have pain, fatigue and so on.  One patient who may need it more than those is someone that has pain, numbness, tingling in their arms, legs or feet.  This type of pain is often referred to as neuropathy.  What is neuropathy?  Essentially it means an abnormal and degenerative condition of the nervous system.  Neuropathy can be diffuse, affecting many parts of the body, or it can be focal affecting a specific nerve and part of the body.  Most common symptoms of neuropathy include:  numbness or insensitivity to pain or temperature, tingling, burning or prickling sensation, sharp pains, extreme sensitivity to touch (even light touch), loss of balance and coordination.

Neuropathy can present after years of a poor diet.  Those that eat foods that are void of live enzymes will suffer consequences down the road.  In our society, we have such high demands and busy life's that the foods we eat are convenient and usually come out of a box, bag, or can.

Prescribing a healthy diet and specific supplementation will address the nutritional deficiency issues that are causing the neuropathy.  This will get the body to start digesting and assimilating food correctly.  It allows the body to start healing from the inside and decreases the degenerative process of the nervous system.  I suggest that you start to incorporate suggestions that come from the Westin A. Price Foundation that can be found here - Dietary Guideline.

Adding specific supplements below to a revamped diet will speed up the recovery process. 

Vitamin E:
Patient's with neuropathy have a higher than usual need for vitamin E.  This vitamin helps with insulin activity and acts as an antioxidant as well as a blood oxygenator.  Research has shown that people with low levels of vitamin E are also more likely to develop Type 2 diabetes.  A vitamin E deficiency results in increased free radical-induced damage, particularly in the lining of the vascular system.  Neuropathy cases may require three months of vitamin E supplementation and diet change to see the benefits.

Vitamin C:
People with neuropathy also typically have low vitamin C levels.  Vitamin C lowers sorbitol levels in neuropathy patients.  Sorbitol is a sugar that can accumulate and damage the eye, nerves and kidneys. 

Vitamin B6:
Diabetics with neuropathy have been shown to be deficient in B6 and benefit greatly from supplementation.  Peripheral neuropathy (tingling in fingers for example) is a known result of vitamin B6 deficiency. 

Omega-3's (Fish Oil):
Omega-3 fatty acids are healthy fats the body needs but cannot produce on its own. According to research, increased intake of omega-3 fatty acids may prove helpful in reducing neuropathy symptoms in people with type 2 diabetes.  Fatty fish such as salmon, tuna, mackerel and sardines are considered great sources of omega-3 fatty acids.

Omega-3 fatty acids are healthy fats the body needs but cannot produce on its own. According to research published by the European Congress of Endocrinology in May 2008, increased intake of omega-3 fatty acids may prove helpful in reducing neuropathy symptoms in people with type II diabetes

Diabetes and Alkalinity

Info from Dr. F. Batmaghelidj and his Book - "Your Body’s Many Cries for  
          Water”

The adult disease of diabetes is called insulin independent diabetes mellitus. It usually
affects people over the age of 40.  People who have this ailment usually eat too much and are overweight.
Age is a factor here, because the efficiency of the pancreas decreases as we grow older.

A shortage of calcium ions in the body impairs the production and release of the insulin
hormone. That can lead to an acidic blood condition. Clogged blood vessels caused by
excess protein buildup also impair pancreatic function.  Alkaline water, by supplying calcium in an ionized form, and by preventing excess protein buildup, can help this condition.  The Japanese have been successfully clinically treating diabetes with alkaline water.

Water prevents and helps to cure early adult onset diabetes.

Adult onset diabetes is another adaptive state to severe dehydration of the human body.
To have adequate water in circulation and for the brain's priority water needs, the release
of insulin is inhibited to prevent insulin from pushing water into all body cells. In diabetes,
only some cells get survival rations of water. Water and some salt will reverse adult onset
diabetes in its early stages.

Not recognizing adult onset diabetes as a complication of dehydration will, in time,
cause massive damage to the blood vessels all over the body. It will cause eventual loss
of the toes, feet and legs from gangrene. It will cause eye damage, even blindness.

Dr. F. Batmaghelidj points out…"I am a researcher. I have researched dehydration for the
past 20 years. When I discovered that the solution to most of the disease conditions of our
society is not a moneymaker, I decided to take my information to the public. My research
revealed that unintentional dehydration produces stress, chronic pains and many
degenerative diseases.

Dry mouth is not the only sign of dehydration and waiting to get thirsty is wrong. Medicine
has based its understanding that it is solid matter in the body that regulates all functions of
the body. I have explained scientifically at the molecular level that it is water that regulates
all functions of the body including functions of solid matter.


75% of our bodies are composed of water. The brain is 85% water. It is water that energizes
and activates the solid matter. If you don’t take enough water, some functions
of the body will suffer. Dehydration produces system disturbances. When I use the word
water cure, I am referring to curing dehydration with water."


          Dr. F. Batmaghelidj wrote his first self help book “Your Body’s Many Cries for
          Water” in 1992, in which he stated that a dry mouth is not a reliable indicator of
          dehydration. The body signals its water shortage by producing pain. Dehydration
          actually produces pain and many severely degenerative diseases, including asthma,
          arthritis, hypertension, angina, adult onset diabetes, lupus and multiple sclerosis.
          Dr. B’s message to the world is, “You are not sick, you are thirsty. Don’t treat thirst
          with medication.”

          Dr. F. Batmanghelidj devoted the last 20 years of his life promoting public
          awareness of the healing powers of water. He appeared on hundreds of radio and
          television programs and lectured around the world. He has left a body of valuable
          works of six books and more than a dozen educational audio and video seminars.
          His work has created an international community that has embraced the natural
          healing of the water cure.

          His groundbreaking book “Your Body’s Many Cries for Water” has been translated
          into 15 languages and continues to inspire readers all over the world. Dr. F.
          Batmanghelidj died of complications from pneumonia on November 15, 2004, in
          Virginia, U.S.A. He was 73.


It leads to weight gain and diabetes.

An acidic pH may result in weight problems such as diabetes and obesity. When our body
is too acidic, we suffer from a condition known as Insulin Sensitivity. This forces excessive
insulin to be produced. As a result, the body is flooded with so much insulin that it
diligently converts every calorie into fat.

It is very likely that an acid pH, from an imbalanced diet, produces a condition, which
stimulates the predetermined genetic response to starvation and famine. Thereafter,
the body will have to increasingly hoard every calorie consumed and store it as fat.

Some people reckon that an acid pH immediately signals the powerful genetic response to
an impending famine, directly interpreting with the all important and very sensitive
Insulin Glucagon Axis. When this happens, it makes the body produce more insulin than
usual, and in turn, produce more fats and store it.

On the other hand, a healthy and slightly alkaline pH will yield normal fat burning
metabolic activities, making no demands on the body to produce extra insulin and make
fats. As such, this allows fat to be burned and naturally lost. A healthy pH diet is also less
likely to have any yoyo effects, or rebounding from a diet with additional weight gain.


We should try to maintain a healthy slightly alkaline pH so as to allow fats to be burnt
normally for energy, rather than hoarded and stored under the mistaken biochemical
belief of an impending famine.

Acidosis also disrupts the insulin producing pancreatic beta cells. These beta cells are
especially sensitive to pH and cannot survive if the body is too acidic.

When this occurs, beta cells will lose phase with one another. Their cellular communication
will be thwarted and the body's immune system will start to over-respond. Stress within the
cells will increase, making them more difficult to perform adequately and survive.

How do you achieve a slightly more alkaline pH?

To do this we need to reduce the amount of processed, nutrient deficient foods that make up so much of our diets.  We need to incorporate more fresh organic vegetables, fish and nuts.  I have found that hydrating with Kangen water is the most effective way to stay hydrated consistently, day in and day out.  For more information on what alkaline water is best visit www.drinkalkaline-water.com.

Another Chiropractic Milestone

Another Chiropractic Milestone