Standing vs Sitting
50 more calories burned per hour
Standing for 3 hours a day for 5 days equals 750 calories burnt.
Over the course of a year it would add up to about 30,000 extra calories, or around 8lb of fat.
In Conventional Medicine, we are trained to make a diagnosis and then apply a treatment for that particular diagnosis. In Functional Medicine we are more concerned with determining the underlying dysfunctions causing those symptoms. and ultimately looking for the causes of them.
By Dr. Austin Sanford
With Thanksgiving around the corner we are in full blown holiday mode, and it seems like every year Christmas lights are going up earlier and earlier. Which means the holidays, which are technically only a couple of days, are drug out for a couple of months. What do the holidays bring? Well besides joy, they also bring stress, overeating, the flu, missed workouts, colds, pressure, and decreased sunlight. That’s a deadly combination for adding extra pounds and a weakened immune system. According to most studies the average American gains 1 to 2 pounds every holiday season. (From Thanksgiving to New Year’s Day) How much do you think of that is burned off with our failed New Year’s Resolutions? Probably not all of it, and before you know it you have 10 pounds of extra belly fat.
In 2000, the New England Journal of Medicine followed a diverse group of about 200 adults, half of them men. The researchers found that from early October to late February the subjects gained an average of 1.05 pounds; 75 percent of that from Thanksgiving to Jan. 1. Those who were the most active gained the least, and those who were already overweight gained the most. And a whopping 10 percent gained over 5 pounds! So what’s the point? The point is before we know it we are putting on pounds that don’t come off, and as we gain more weight it becomes easier to add on even more. Sooner or later it becomes almost impossible to take off the fat we have put on throughout the years and our body ends up in a sick and unhealthy state. Wouldn’t it be awesome to lose weight this holiday season instead of gain weight? Wouldn’t it be great to get to New Year’s and not have to make a resolution related to health? Maybe the same one you have made a few years in a row? So what do we do? Here is a short guide to losing weight and staying healthy this holiday season. The same one I give my patients.
Develop an Exercise Routine
We all know that if we exercise we can lose weight right? But eating right and exercising can sometimes be easier said than done. This holiday season your time is going to be spread thin, whether it is traveling, putting in extra hours at the office, or trying to get stuff done before the end of the year. So maximizing your time is going to be crucial. You want to develop a workout routine that is short, to the point, but effective. That type of exercise is going to be called interval, burst, or surge type training. You will get the most out of the short time you put in. These workout routines can be done in as little as 10 minutes, but with the high intensity intervals followed by breaks to bring your heart rate down your hormones will begin to balance and burn fat for you. Wouldn’t it be great to turn your body in to a fat burning machine this holiday season? That is exactly what you are doing with this type of exercise. You are confusing your body, unlike long duration cardio type exercise, and your body is forced to lower stress hormones like cortisol and raise good sex hormones like growth hormone and testosterone. I design workouts for my patients at my practice, Adjust, in Dallas that can be done in your living room. 10 minutes in your living room, now that is an exercise routine everyone has time for!
Don’t Drag it Out!
Like I said earlier the holidays are only a couple of days, so the worst thing you can do is partake in the sugar cookies and treats laying around the office the entire month of December. If you are going to deviate away from your typical eating, do it and be done with it. But don’t drag it out! And who says the holidays have to be unhealthy? There are a lot of healthy alternative recipes out there to replace your holiday favorites. For example did you know you can steam cauliflower, mash it up, and even fool people that they’re not eating mashed potatoes? The same thing can be done with stuffing, by using cauliflower as a healthy substitute. Try googling “Healthy” or “Paleo” followed by the name of your favorite recipe. For example, Paleo Stuffing recipe.
Avoid as much sugar as possible, not only will sugar put on the pounds quicker than anything else, it is also the root cause of inflammation. Sugar and other starchy carbohydrates will weaken your immune system and make you more susceptible to getting sick this holiday season. What else is metabolized as sugar in your body? Carbohydrates and alcohol.
Now for all of the sweet tooth’s out there, if you have to have your favorite dessert, plan for it. Meaning instead of snacking on cookies and fudge all day long, decide on your favorite dessert and eat it. But here is the key, push your dessert out from your meal at least one hour. Combining sugar with or immediately after your meal will result in more of that food being stored to fat, because you are spiking your insulin levels during your meal. Wait for your food to digest, before you spike your insulin levels.
Try doing a cleanse or detox. In my office my patients are doing a 14 day cleanse in between Thanksgiving and Christmas. This is my favorite time of year to do one. Not only will you lose weight (up to 10lbs), you will be detoxifying your body from any toxins stored up. Doing a cleanse will ensure that this is your healthiest holiday yet. For ordering information on our 14 day cleanse, contact us through our website AdjustDallas.com.
Remember it’s the Happiest Time of the Year!
The holidays always bring added stress and pressure. From end of the year deadlines to maxing out credit cards, so here are some things to avoid and implement to try to cut down on the stress levels.
Ignoring your body’s warning signs
Putting Intimacy aside
A workout routine
Hands on therapies such as Chiropractic or Massage Therapy
Nothing Ruins the Holidays Quicker than Being Sick
We are head first in to the Cold and Flu season. But I hate to break it to you, there’s no such thing. Last time I checked, there were only four seasons. What we have is a combination of us having shortened days with decreased sun exposure, and not getting the Vitamin D our immune system needs. Add that with the sugar through the holidays, and all the stress through the end of the year. This combination of lack of sun, increased sugar intake, and stress hormones weakens our immune system and makes us more susceptible to getting “sick”. So what can we do to avoid getting sick? Glad you asked, you can start by getting on a Vitamin D supplement, more specifically Vitamin D3. Most people do not get the sun they need during Winter months, supplementing with Vitamin D3 will help. I also recommend taking a fish oil to reduce inflammation caused by stress. A high quality multi vitamin is always an essential as well. Now when I feel a sickness is coming on, I personally get adjusted by my chiropractor and load up on zinc and Vitamin C. If it is something pertaining to my sinuses or ears, I will also add in drops of colloidal silver in my nose, ears, or throat to kill infection.
This Holiday season do things that build up your body, not break it down, so when January 1st comes around there will be no need for resolutions because you have already developed a healthy routine.
by NeoGen Nutrition
In the health and wellness area, there are a plethora of words that make us scratch our heads at times. It is hard to figure out what everything means and more importantly if it pertains to us. Today I want to share with you, a word that gets thrown around a lot when discussing health, “antioxidants”. Anti-oxidants should become some of your best friends if you are interested in pain management, cell health, and longevity. Let’s discuss what exactly antioxidants are, why we need them, and the top three anti-oxidants you need to take every day.
It all starts with a brief chemistry lesson. An atom is the smallest unit of life, and more than one atom create a molecule; our bodies are made up of large molecules like proteins and fatty acids. In our bodies in order to function, hundreds of chemical reactions are occurring, known as our metabolism. During metabolism molecules are broken down or built up. Stable molecules will have the correct amount of electrons, but if a molecule loses an electron at the wrong time, it creates a free radical. Free radicals are not stable, and are capable of causing damage to cells, proteins, and even DNA. When cells are damaged, illness, aging, and pain are symptoms. So here is where the antioxidants come in; these guys actually go to free radical molecules and donate the needed electrons to them before they can cause damage! If you think about it, antioxidants are like the man or woman at a festival with “FREE HUGS” written on their shirts or the volunteers handing out free meals to the homeless! They just want to serve and donate. They go around your body, repairing damage before it starts.
WHY WE NEED THEM
As mentioned above, antioxidants stop free radicals from damaging cells. But somewhat similar to the ratio of HDL (good) and LDL (bad) cholesterol, it is about balance. Our bodies actually need some free radicals and they are used in various pathways. When illness like cancer or heart disease, pain, and inflammation occur, it is because free radicals have far surpassed antioxidant levels. When free radicals outnumber the antioxidants your body goes into a state of oxidative stress. With this imbalance, can also come silent inflammation. Inflammation is your body’s natural immune response to injury or infection; but if your body is stressed from a poor diet lacking antioxidants, then inflammation can stay turned on and cause harm. Chronic oxidative stress and inflammation are the theories behind many chronic diseases. So now, let’s talk about how to achieve this balance. The paragraphs that follow will go over my top three recommended antioxidants to consume daily, along with a colorful whole food plant based diet.
Called by some health experts as the “Natural Remedy of the Century” this bright orange supplement has big shoes to fill. And it has been. This root herb actually has the ability to inhibit (turn off) the COX-2 enzyme, an enzyme in our bodies responsible for activating our inflammatory response. So instead of using a pharmaceutical pain reliever like Advil or Alieve, you can reach for an all-natural alternative. If you experience brain fogginess, aches and pains, or mood swings, these may be signs of systemic (spreading throughout) inflammation. Turmeric has been known in clinical trials to alleviate so many of these symptoms. Like many of you I am sure, I have aging parents. My mother just turned 60 and she has been troubled with severe back pain for quite some time. She finally told herself she was going to stop taking Ibuprofenevery day and try something else. We went through all her supplements, and decided to put Turmeric at the top of her list. This natural supplement has been shown to decrease levels of a key marker of inflammation, CRP. Turmeric boosts the regeneration of brain stem cells creating more youthful brain function. It has even been shown in a clinical trial to encourage the immune system to clean out unwanted protein debris in the brain that cause cognitive decline (big news for Alzheimer’s research). Further it has the power to decrease cholesterol oxidation which can lead to arterial clogs in the heart and blood vessel damage. Among the other benefits of this powerful antioxidant, it shows up as a joint pain reliever, effective at mood balancing, and has the potential to aid with proper digestion. Turmeric seems to be a preventative and regenerative supplement. Take it daily, along with black pepper extract and COQ10 for whole optimal benefit and effective absorption.
This uniquely flavored spice has been used in cooking and dishes for centuries but it also has some powerful medicinal qualities. As an expecting mother, I have reaped the benefits of ginger being an anti-nausea aid. But let’s not just stop at digestion! This pungent spice is a remarkable antioxidant. We learned before that cancer can occur due to damaged cells, but ginger contains a compound 6-gingerol that may be able to slow or even reverse cancer cell growth in prostate, pancreatic and ovarian cancers. More research needs to be done, but scientists seem positive about its anti-cancer benefits. Another great property of ginger is it regulates and reduces blood sugar levels, something people with diabetes need especially, but also something we can all benefit from, to keep us balanced and functioning properly. If that wasn’t enough, because ginger acts as an antioxidant and therefore an anti-inflammatory it has been applauded for its aid with menstruation discomfort, decreasing the pain and duration of symptoms. And if you ask me, instead of taking highly processed pharmaceutical drugs each cycle, I would much rather try out this all natural remedy! Ginger doesn’t stop there, for men and women this spice can drastically help with osteoarthritis. Arthritis can arise at any age, but of course the longer we put wear and tear on our bodies, the more likely our joints may suffer. Remember my 60 year old mom I mentioned? Well she works herself silly, with yard work and house work; she still insists on mowing her own lawn! And even though these activities are great for her overall health, they do take a toll on joints. We found a Turmeric supplement for her that also contains the ginger root extract with it. Ginger has been proven to reduce pain caused by common osteoarthritis. All together this all natural substance treats inflammation, assists with proper digestion, increases immune responses, reduces cholesterol, and like Turmeric stimulates brain function. Take this aromatic supplement daily to access its antioxidant power and see the benefits first hand.
AMLA (INDIAN GOOSEBERRY- POWDER)
The last, but certainly not least, super antioxidant I recommend consuming every day is Indian Gooseberry. My German grandmother (Oma), made a gooseberry pie for my father when he was courting my mother. He said it tasted awful (as a pie), but told her it was good, and so he was served a whole second piece! Now, if only my father knew about the amazing health benefits the Indian Gooseberry had to offer him, he probably would not have minded so much. I don’t recommend baking these strange looking berries, but consuming them in a tastier and more absorbable powder or capsule form instead. It is hard to know where to start with this special antioxidant, so I will begin from head to toe (or maybe about to your colon)! Indian Gooseberry also known as Amla, has been known to enhance and strengthen hair, and prevent hair thinning and balding. This is attributed to the gooseberries’rich carotene content, and again antioxidant (cell protecting) qualities. Men and women alike spend large amounts of money on skin and hair products to go on the outside of their bodies, but forget that it is what we are putting inside our bodies that really matters. This berry improves already-developed cataracts and decreases risk for macular degeneration. You only get one set of eyes in this life, and these vital organs are often taken for granted. Now on to our blood and bones; gooseberries support healthy immune function by increasing production of white blood cells, and supports strong bones by helping absorb calcium in the right ways. It also acts as a diuretic (increases urination) and helps flush out toxins in the body. As long as you are maintaining proper fluid intake daily, this flushing property promotes healthy kidney function and can prevent urinary tract infections. This green fruit also prevents heart diseases by strengthening the heart muscles and therefore increasing circulation of blood. It can reduce cholesterol buildup and therefore prevent atherosclerosis. The Indian Gooseberry has another property acting as a natural laxative to increase healthy bowel movements, and will help relieve diarrhea and dysentery if ever afflicted. Lastly a wonderful quality about this plant based supplement, is the quantity of iron it contains, which promotes the creation of red blood cells. Since the berry also contains a high amount of vitamin C, the iron is readily absorbed in our bodies and is a great supplement for people on a plant based diet, who choose not to consume animal based iron.
by Roberta Fiorito
On days when your inbox is full to the brim, your MIL won’t stop bugging you about that family trip you were supposed to book weeks ago and you can’t stop reaching for the bowl of chocolate, there’s hope. All you need is the right type of yoga to help you stretch and unwind. Here, celebrity yoga guru Kristin McGee has 12 easy yoga moves that will melt away your stress. The best part? You can do 'em right in your chair.
Start with a clean slate: Sit up tall at the edge of your seat and place your hands on your waist. Take a deep breath in through the nose, expanding through your sides and abdomen, then exhale slowly. Repeat for ten breaths.
Inhale and arch your back to look up at the ceiling. Exhale through your spine, pulling your abdominals in and rounding your back. Repeat this movement five times to relieve back and neck tension.
Without moving your upper body, circle your hips clockwise five times, then counterclockwise for five times to release and relax the hip muscles.
SUN SALUTATION ARMS
Sitting tall, breathe in and lift your arms up, pressing your palms overhead. On an exhale, float the arms back down to your sides. Repeat five times. This helps lengthen the spine and releases tension in the shoulders and neck.
SUN SALUTATIONS WITH TWISTS
Repeat the previous exercise, adding a twist as you exhale. Repeat five times on each side, holding the last twist for five seconds.
HIGH ALTAR SIDE LEANS
For a deep spine and shoulder stretch, lift your arms and interlace your fingers together in front of you. Then, turn your palms to the ceiling as you straighten your arms above your head. Lean to the right for three breaths, then to the left for three.
Banish any shoulder aches with this move. Stretch your arms out to each side. Next, bring one arm under the other in front of you at shoulder height. While bending your arms at the elbows, twist your arms so your palms meet each other. Hold for five breaths, then unwind and repeat with the opposite arm on top.
ASSISTED NECK STRETCHES
FYI: Our necks carry a huge amount of stress. To help alleviate it, take your right arm and drape it over your head until your palm reaches your left ear. Let your head fall to your right shoulder, and hold for five breaths. Repeat on the opposite side.
ANKLE TO KNEE
The hip area is also a major stress spot. To loosen things up, sit up straight, bend your right knee and place your right ankle over your left knee. For a deeper stretch, lean forward. Hold for five breaths, then repeat on the opposite side.
GODDESS WITH A TWIST
Another great hip stretch: Open your legs wide and point your toes out. Place your right arm inside your right leg, reaching toward the floor. Lift your left arm toward the ceiling and bring your gaze up to your left palm. Hold for five breaths, then repeat on the opposite side.
This one’s a win-win: build confidence and get a full-body stretch at the same time. Sit tall at the edge of your seat. Bend your right knee to the side and stretch your left leg out behind you as you press down through your outer heel. Hold for five breaths, then repeat on the opposite side.
Finish with a calming forward bend, which lets blood flow to the brain. First, sit tall and straight. Then, fold over your legs, letting your head, neck and body hang limp. Hold for as long as you want before rolling back up to a sitting position.
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