Over Exercising Decreases Your Results

Many people have heard that diet and exercise are the keys to achieving your weight loss and health goals. While this statement is true, there are many differences in opinion as to how much exercise is required and what type of exercise you should be doing.

Many people tend to rely on a scale to measure their goals to achieving a healthier lifestyle, however this is a very bad indicator!! When you step on a scale (especially if you're measuring your body weight more than once a week) you are measuring the weight of your muscle, fat, and water retention as well. However many people don't realize is that muscle weighs more than fat. So in fact, if you're building muscle with your workout your weight may actually not change or it may increase if you rely on a scale. Muscle is also where your body's metabolism lies, so if you're trying to lose fat and be healthier you must build your muscles to reach your goals. This means weight lifting and using your body to perform natural movements.

People that are exercising and noticing a drop in weight may actually be losing excess water or they may actually be losing muscle mass and thus lowering their metabolism. Short term the dropping scale numbers may make you feel good, but over the long term you are decreasing your metabolism and making it much easier to put on weight later on. This is why people that tend to reduce calorie intake and cut down on eating while dieting tend to have a much easier time gaining the weight after their diet.

In a recent study from the University of Copenhagen, researchers found that in comparing exercise times and intensity it was essential to make sure that you weren't exercising for long of a period of time. They found that in comparing 30 to 60 minutes of daily exercise there wasn't a significant difference, however past studies have found that exercising for longer periods of time actually tends to decrease your results and expenditures.

So what can we take from this?
1. Don't rely on a scale. Take measurements around arms, legs, hips, and waist on a weekly to bi-weekly basis if you really want to measure fat loss.
2. Don't cut your calories. Your body will decrease its metabolism and these changes may cause it to be easier to gain weight later on.
3. Make sure to build muscle while exercising. This will ensure you're effecting your metabolism in a positive light and keep bone density more stable.
4. Keep exercise around 30 minutes daily and try to vary your workout so that you're building muscle in different parts of your body rather than one area. Don't be scared to add some cardio a few times a week rather than weight lifting. Your workout will have better effects if its varied and keeps your body guessing.

If you'd like more personalized recommendations, feel free to setup a consultation in my office to get some advice on how to reach your health goals. Give us a call at (309) 689-6200!

Your Diet is Causing Depression and Anxiety

According to the CDC 1 in 10 Americans reports suffering from depression. Another 40 millions Americans or approximately 2 in 10 are suffering from anxiety disorders. The anxiety disorders and the medications associated with them cost our country about 1/3 of our current mental health bill. These are serious statistics that are showing how our moods can truly affect not only our relationships but also our health care cost and our budget deficit. Something needs to be done to reduce the incidence rates and fast!

Many people suffering from anxiety and depression are given anti-depressants to help cope with symptoms and attempt to get them returning to their normal lives. However not much is known about how these anti-depressants work in helping depression or anxiety and researchers aren't looking into natural methods of helping to regulate depression and anxiety. Most of these medications including Celexa, Lexapro, Prozac, Paxil, and Zoloft work by regulating the brain hormone serotonin. This brain hormone which is actually a neurotransmitter is responsible for communication within the brain and 90% of this "hormone" is actually used in your gut!  So what does this mean? Well if your serotonin levels are low it can not only cause depression, anxiety, sexual desire, appetite, memory loss, temperature regulation troubles, insomnia, but also effect digestion and how you absorb the nutrients your body needs for everyday body functions.

Serotonin is made from amino acids which are the broken down form of the protein that you should be ingesting everyday. These amino acids are necessary for not only muscle function and energy usage but they are also used to make the proteins and enzymes we use in digestion, the hormones we need to regulate our moods and metabolism, and they are the building blocks of our brains and muscles too. So if we are not eating enough protein in our diet (3-5 servings of high quality protein such as seafood and grass fed beef) then we may not have the amino acid building blocks necessary to make the serotonin required for brain and body function. In addition, if you're living an active lifestyle or working out frequently then you're going to need more protein in order to satisfy the demands of muscle building but also serotonin needs in the body.
Scientists have shown in 2011 study that increasing the protein intake in rats from 2% to 10% had an effect on increasing serotonin production levels. Want to read this article for yourself?

So what can you do to help?
1) Make sure you're getting 3-5 servings of high quality protein daily. I recommend high quality seafood or grass fed beef for the best sources. Athletes or those leading an active lifestyle and working out need more like 5+ servings of protein, so if you're questioning if you're getting enough I recommend scheduling a nutritional consultation to discuss your diet and any modifications you should make. My office does phone consultations as well to help for those unable to find a doctor or nutritionist in their area that are trained to discuss these dietary demands with them.
2) If you're not taking a fish oil or omega 3 supplement daily, then you need to add one in. Fish oil is important because it is not only a great source of essential fatty acids but it also helps to reduce systemic inflammation, aids in healing, and increases our nerve response times. Since high quantities of fish oil can thin the blood, I recommend talking to your doctor before taking a high dosage. Standard quantities of 1000-2000mg/day are usually recommended but if your diet is lacking or you have an autoimmune or systemic inflammation it may be advisable to take up to 5000mg/day for up to 6 weeks.
3) If you're depressed or suffering from anxiety and you're currently taking an anti-depressant, I'd highly recommend talking to your doctor about reducing or monitoring your dosage of  medication if you're going to put these above steps into action. I've seen many patients recover or completely eliminate anti depressants once they've restored their dietary protein intake and thus serotonin balance.

What is Crossfit?

You may have heard the word "Crossfit" come up in casual conversation with a friend or new acquaintance , on a website, or even in our office, however many people have no idea what to expect or what "Crossfit" really is. So I'm going to give you a breakdown of what it is, how it helps, and what to expect at your first class.

Crossfit is an international fitness program that is focused on function and natural body movements. There's no restriction on what you can do and they apply an intense and varied workout for everyone that attends class. You won't do the same workout twice in a week and you'll have the opportunity to create a fitness family on whom to rely for support, encouragement, and a team mentality. This program is used to train not only our law enforcement, fire and military professionals, but also prepares us for the challenges of everyday life such as lifting a heavy box up to or down from a taller shelf. Crossfit's goal is a build small tight knit fitness communities so it's members can enjoy an active and healthy lifestyle for life! Crossfit will help you to achieve your health and fitness goals and exceed your expectations of what you really thought was possible.

Crossfit helps transform our bodies by varying workouts so that we can train the body together as one rather than focusing on one area of the body. This ensures that you will be able to avoid injury from repetitive movements or moving the way a machine was designed to move rather than how your body is built to move. In addition Crossfit will help you strengthen, tone, and tighten your body like you never thought possible. Many people have a total body transformation in as little as 5 -10 weeks in which they lose many inches and gain plenty of muscle to sustain that body. Many Crossfit gyms also support the Paleolithic diet which is essentially the hunter gatherer diet of our ancestors that decreases your risk for cancer, auto immune disease, and many other chronic illnesses. They usually will give you a crash course in Paleo diet in order to help you get the nutrients your body needs to support your Crossfit experience.

Here's a video of some of the things that can be done in Crossfit Note: This video may be a little deterring to think you can perform these exercises and motions, but with training and time you'll be amazed that you can do these things!

I went to my first Crossfit class last night and wow was it intense! After viewing some videos online and talking to people to find out what to expect at the first class, I did not think that it would be a workout I could enjoy. After yesterday's class, I can say without a doubt that it was nothing like I expected and it is definitely something that I can do to achieve my goals for fitness and health. At my first class we did a combination of squats, planks, whole body stretching through dynamic movements, and short bursts of running. The only equipment we used was our body, a pvc pipe, a wooden box, and a weighted ball to carry while running. The intensity varied for each person based on their abilities and changes were suggested for those having a hard time keeping up or those with injuries. I've included a video below to give you an idea of what a more beginner type of workout at Crossfit might be.

If you'd like to try a Crossfit workout, I'd recommend calling a local Crossfit gym and talking to them about trying a class for free. Many gyms have days where visitors are welcome to drop in and try a workout.

5 Things You Need to Know Before You Go Barefoot

People are joining the barefoot movement everyday in an effort to end chronic pain and injuries sustained while active doing everything from running to hiking up a mountain. So why is this movement so popular? Is it because a Harvard Professor says "Barefoot is Best"? For some, yes. However I think this trend is beginning to truly grow due to the fact that people that have gone barefoot are beginning to learn the biomechanics behind how their bodies were designed to move and embracing it. Many barefoot researchers only look to the foot mechanics in an effort to tote that one type of foot strike is better than the other, however they are again ignoring the mechanics of how our bodies were designed to move together from the head to the feet. As a result their study findings have NOT been incredibly earth shattering because they are ignoring the rest of the leg and pelvis!

So let's take a quick tour of your pelvis and lower leg to see those biomechanics in action. While your leg bone is in fact connected to your hip bone, the biggest key to this articulation working how it was designed has to do with making sure that your hip and your pelvic floor muscles aren't too tight. When your hip flexors are too tight they tend to rotate the femur outward in that joint and can cause strain on the hip as well as causing rotation and buckling at the knee and ankle that can make you prone to injury in the hip, knee, and ankles. On the flip side of that coin when the pelvic floor muscles are too tight they tend to tilt the pelvis forward which will put excessive stress on the low back to cause injury, pain, and even degenerative conditions that can lead to vertebral fractures. Scary right? Guess what, your solution to this is in #3 so keep reading!

In order to have a neutral position while walking or running, the knee joint should be facing forward with no rotation of the femur. How do you check this? Well by having someone help you find your knee pits! (Yes, its true you have a second set of pits that you haven't been paying attention to.) I'll refer to my best friend Katy Bowman for a quick video on how to find your knee pit and fix the rotation. Check out the video in #4.

I'm going to talk about foot strike pattern now to introduce the concept of how your foot should be striking depending on what activity you are doing. For example, I've heard many runners say that you should land on your heel while running and other say that's all wrong and you should land on your forefoot. So who is correct? Well is depends on what activity you are doing and there are also variables from person to person when it comes to running as well. So before we run, let's walk a bit while I show you the normal foot strike pattern for walking. Check out the picture below for the three phases of gait. Contact is the heel strike, midstance is the flattening of the foot, and propulsive is the toe push off to get you moving again. This is all find and dandy, but what's the issue for most people? Due to restrictive footware, heels, and slip on clogs or flip flops most people don't get the full motion in the joints of the foot and they usually stop at midstance before picking up their foot to begin the gait cycle again. This can lead to pain in the bottom of the foot and toes, degeneration in the joints, weak intrinsic muscles of the foot, and even knee pain. Check out tip #3 below for some tips on fixing your walking gait.

So what about running you say? There is an ongoing argument between biomechanists, running enthusiasts, and scientists that gait pattern shouldn't change with running. Some recent studies have looked at shock and forces of impact on joints with heel landing and forefoot landing during the contact phase. They found that more force is transferred into the foot, ankle, and even up to the knee with heel strike during running than with forefoot landing. Their argument stands that "proper" running technique should begin with minimalist shoes so runners land on their forefoot for more cushion and less shock transfer into the foot and knee. Read more on Harvard's Daniel Lieberman's foot strike study here. Another study conducted by Dr. Lieberman looked at running injuries and how they compared between heel strike and forefoot strike gait patterns during running. Over the course of a few years he looked at injury patterns of 52 NCAA cross country runners and found that those with a heel strike running pattern were injured at twice the rate of the those with the forefoot strike running pattern. This statistic may lean people to view heel strike as a downfall in runners, however the study completely avoided analysis of anything from the ankle up in the comparison in these athletes. 

I think that further study and comparisons are needed in injury rates and alignment between ankle, knee, and hips due to the fact that rotation at any of these levels can put unnecessary torsion not only on the joints of the pelvis and lower leg but also lead to chronic re-injury rates in this same population. I think the debate will go on, but I think those that have jumped into the barefoot phenomenon need to look at bone structure and basic biomechanics of the body before touting that one strike pattern is better for the next. Check out #5 for more info.

If you are still confused what I am talking about, don't worry I'll still give you some info on what to know before jumping on the barefoot bandwagon. Check out the rest below.

**Do not begin an exercise program before consulting your doctor. If any of the exercises or tips in the numbers below cause pain, discontinue them immediately and consult with your doctor.**


1) You need to condition your body for barefoot. Yes that is correct. You can't just wake up one morning after wearing hard soled shoes for 20 years that allow for no foot flexibility or movement and just strap on a pair of minimalist shoes with no support and total flexibility. You will need to do some stretches to prepare the feet and joints for flexibility and some strengthening for your muscles of the foot and ankle to be able to support your weight while walking. Need some tips? Check out vibram's website for the foot training program. Check out some of the other stretches and tips below for more ways to prepare your body for barefoot.

2) Don't be surprised if your legs, knees, ankles, or feet are a bit sore after a long walk. These muscles aren't used to being relied on while walking and you just gave them the workout of a lifetime. I recommend beginning your barefoot walking regime on softer surfaces like grass or dirt rather than cement. Many runners have been getting shin splits and stress fractures due to minimalist shoes due to the fact that the shock is transferring up their shins from the cement and the muscles are causing excessive strain and pressure on their insertion points on the bones. This is due to the fact that they aren't starting slow and conditioning their body for barefoot.

3) Stretching the muscles of the hip and pelvis are essential. There are three main stretches that can be done daily to help stretch these muscles out in order to support a more biomechanically "correct" posture. These stretches are designed to target the problem areas for most, however if you're experiencing pain or tightness in other areas please consult with your doctor. The first is the butterfly that will open up your pelvis and give a little stretch to the inside leg and pelvic floor. The second is the pelvic tilt which will help train your body to knowing where correct pelvic posture is and also strengthen the abdominal core. Obviously you'll have a bit more tissue that Mr. Skeleton in the pelvic tilt picture, but you'll need to tense your abs to tilt that pelvis backward and you may notice the arch in your low back will disappear when you tilt the pelvis. The third is the forward lunge which will stretch the front of the hip and thigh. Notice that his body is upright and his knee doesn't extend forward over his foot.

4) Find your knee pits and get them aligned! Correctly aligned knee pits will allow for your knees to bend correctly and lead to less knee injury and degenerative joint disease Watch the short video below to learn how to be a pro.

5) Adjust your foot strike pattern while walking. Based on the paragraph above I introduced the concept of three steps in the gait cycle. Most Americans and even Europeans don't use the joints under the ball of their foot and as a result get a lot of pain. So what I recommend is to practicing walking barefoot through the three steps of gait a minimum of 2 hours everyday and 4 hours if you walk in heels. This means that you are going to have to bend your foot while walking to push off with your toes.

What is the strongest muscle in the body?

Did you guess tongue? You're wrong! Don't tell me you guessed heart because of the picture? Guess what you're still WRONG! So what in the world is the strongest muscle in the body? Well women, take a bow, because that award goes to the uterus.

Yes, you are reading that correctly! Many people believe that the tongue or jaw muscles are the strongest in the body when in fact its the contracting uterus that wins the battle. The uterus wall is made of a muscle called the myometrium. The wall of the uterus is very thin but has enough force to pull open the cervix and push a baby out! Maybe two or three if you're really lucky :)

So how does this muscle take the cake when compared to the ripped abs of the New York Fireman of the Month in the 2012 calendar? I saved you the trip. 

Well let me explain as simple as possible. The wall of the uterus pre-labor is about 2 cm thick when undilated. However as baby's head descends into the pelvic cavity and puts pressure on the cervix it signals the uterus to start the races. This signal will cause the uterus to begin to contract from the top (underneath the breasts at this stage) down to the cervix which will effectively start to thin out the cervix. This thinning of the cervix (as can be seen in the picture below)  is called effacement and this process will lead to dilation (opening) of the cervix and eventually deliver of baby. In addition, the actual size of the uterus will decrease throughout this process which will help push baby out of the womb as well.

So where's the amazing feat here? Well besides the fact that a baby is born, the uterus creates a TON of force. In fact according to Clinical Obstetrics there's about 7 kg or about 15 1/2 pounds of force on average created by the uterus during natural childbirth. This force is created by the slow and gradual contraction of the uterus that is associated with child birth that is not medically assisted. Now imagine this, before baby the uterus only weighed about 60 grams which is about the size of a large egg. I don't know about you, but I haven't seen any eggs walking around with a 15 1/2 pound punch so that is a feat in itself.

So now I'm sure you're all wondering what if it's not a natural child birth? Again I'm citing Clinical Obstetrics in their claim that oxytocin can stimulate the uterus to contract at 14 kg or more with some cases of up to 23 kg (50 pounds!) of force. 

So how does this compare with the tongue or the heart? The tongue weighs about 70 grams in males and 60 grams in females. In August of 2008 Thomas Blackthorne set a world record tongue lifting of 12.5kg after he hooked the weight onto a hook inserted through his tongue. Watch it here.

Wow those are some crazy numbers and crazy feats by the human body! So what's the purpose of my blog post today? To amaze you with the amazing things that your body can do when its healthy and functioning properly!

Fireworks are toxic to your health...

Families from around the United States will travel in droves tomorrow to see firework displays and even more will participate at home with sparklers and roman candles. But many don't realize that the chemicals used in these fireworks can cause a number of health problems and cause long standing environmental damage as well.

After fireworks displays, air levels of trace minerals  such as strontium, magnesium, barium, potassium, and copper increased a minimum of 6 times the normal amount present. In addition many toxic particles are released into the air and suspended in a cloud for ingestion by the crowds. These suspended particles not only cause pollution in the environment but they can also irritate the lining of the lungs and cause  conditions such as asthma and allergies. One study found that sparklers can create a burst of ozone that is highly reactive and can irritate the lining of the lungs. Read more about how sparklers can harm your children. Another found that exposure to sulfur dioxide, a main component in fireworks, has been related to sudden infant death syndrome (SIDS) as well. Click here to find out how fireworks can raise your child's risk of SIDS.

Below find a chart about some of the chemicals in fireworks and some of the toxic effects associated:

Toxic Element	Fireworks Usage	Toxic Effect of Fallout Dust & Fumes
Aluminum	brilliant whites	Contact dermatitis, bioaccumulation
Antimony sulfide	glitter effects	Toxic smoke, possible carcinogen
Arsenic compounds	Used as colorants. Sadly still out there. [3]	Toxic ash can cause lung cancer, skin irritation and wart formation.
Barium Nitrate	glittering greens	Poisonous. Fumes can irritate respiratory tract. Possible radioactive fallout. [4]
Copper compounds	blues	Polychlorinated dioxins and dibenzofurans. [5] Can bioaccumulate. Cancer risk.
Hexachlorobenzene (HCB)[5]	Use was supposed to be banned globally.	Persistent environmental toxin. Is a carcinogen, mutagen and a reproductive hazard [13].
Lead Dioxide / Nitrate / Chloride	oxidizer	Bioaccumulation, developmental danger for kids & unborn babes, may remain airborne for days, poisonous to plants & animals
Lithium compounds	blazing reds	Toxic and irritating fumes when burned
Mercury (Mercurous chloride)	chlorine donor	Toxic heavy metal. Can bioaccumulate.
Nitric oxide	fireworks byproduct [6]	Toxic by inhalation. Is a free radical
Nitrogen dioxide	fireworks byproduct [6]	Highly toxic by inhalation. SIDS risk [8].
Ozone	fireworks byproduct [7]	Greenhouse gas that attacks & irritates lungs
Perchlorate - Ammonium & Potassium	propellant / oxidizer	Can contaminate ground & surface waters, can cause thyroid problems in humans & animals
Potassium Nitrate	in black powder	Toxic dusts, carcinogenic sulfur-coal compounds
Strontium compounds	blazing reds	Can replace calcium in body. Strontium chloride is slightly toxic.
Sulfur Dioxide	gaseous byproduct of sulfur combustion	Acid rain from sulphuric acid affects water sources, vegetation & causes property damage. SIDS risk [8].

So if you must view fireworks displays, please please PLEASE participate in the following healthy habits:

1) Find another option to celebrate. Rather than participate in fireworks displays many options exist as an alternative such as Laser Light Shows, LED Stunt Kite displays, electronic and indoor fireworks displays with the use of a canopy, and many families are opting out of fireworks for block parties and community drumming circles in celebration of the 4th.

2) Don't set off home fireworks. Most of the fireworks that can be purchased cheaply from the store contain many of the toxic elements in the chart above and can cause health risks such as lung irritation, SIDS,  thyroid and hormone conditions, and even cancer. You're better off attending a display with a seat far from the action than having these chemicals close at hand and mouth.

3) Beware of imported fireworks. We've seen example after example of China putting cheap and harmful ingredients in the products they ship overseas. Many of the additives being used in Chinese fireworks are cheaper, more toxic, and these fireworks don't have mandated standards from the American Fireworks Standards Laboratory (AFSL).

4) Take a seat far from the main action. Since fireworks are overhead for the crowds to see and the cloud of toxic particles and harmful gases tend to stay around the main area where they were set off, get your family a seat far from the action.

5) Brush your teeth after viewing fireworks. The sulfur dioxide found in fireworks has been known to cause tooth erosion and decay so removing this from your teeth can help prevent long lasting damage.

6) Talk to your city and state officials about concerns for the Clean Air and Clean Water acts. Many fireworks displays have been canceled due to environmental groups up-holding these standards. This will leave way for many of the fireworks alternative options mentioned above.

7) Educate your family and friends about the dangers of fireworks. This will spread a need and desire for more health and environmentally friendly alternatives. Your voice can make a difference in the lives of many others, so SPEAK UP!

[3] Steinhauser, Georg. "Heavy metals from pyrotechnics in New Years Eve snow." Atmospheric Environment Volume 42, Issue 37, December 2008


[4] Steinhauser G and Musilek A. "Do pyrotechnics contain radium?" Environ Res. Lett. 4 034006 July-September 2009 

[5] O. Fleischer. "Release of polychlorinated dibenzo-p-dioxins and dibenzofurans by setting off fireworks." Chemosphere Volume 39, Issue 6, September 1999

[6] Russell, Michael S. The Chemistry of Fireworks. 2000 

[7] Attri, Arun K. "Microclimate: Formation of Ozone by Fireworks." Nature Volume 411, June 28, 2001 

[8] Dales, Robert. "Air Pollution and Sudden Infant Death Syndrome." Pediatrics Vol. 113 No. 6 June 2004 

[9] Vecchi, Roberta. "The Impact of Fireworks on Airborne Particles." to appear in Atmospheric Environment 

[10] Moreno, Teresa. "Recreational atmospheric pollution episodes: Inhalable metalliferous particles from firework displays." Atmospheric Environment Volume 41, Issue 5, February 2007 

[11] Godri KJ, Green DC. "Particulate Oxidative Burden Associated with Firework Activity." Environmental Science & Technology, October 1, 2010 

[12] B. Thakur. "Air pollution from fireworks during festival of lights (Deepawali) in Howrah, India - a case study." Atmósfera, Vol 23, No 4, 2010 

[13] "Hexachlorobenzene (HCB) in Fireworks - Guidance Note" The Environment Agency, September 2010

Why your diet is failing you...

Have you been yo-yoing between diets only to find yourself gaining the weight back after you return to normal eating? Do you drop weight quickly in the first week of your diet and then plateau? Do you find yourself exhausted and craving foods your whole diet? Then you're doing it wrong! Many diet choices today have dire consequences for your body metabolism and your blood sugar especially if  you are eliminating carbs altogether or limiting yourself to a select number of calories per day. Today I'm going to share with you how your body actually uses the food you eat and some common misconceptions about dieting. I'll also give you some healthy options to start losing weight and changing your metabolism for smarter food choices that automatically melt the weight off.

Diet myth #1: Eat less calories. 
Your body is designed to use the calories you eat, however when we eat less calories our bodies actually adapt. Dieters have long used the mentality that when we eat less calories our bodies will break down fat and we will thus lose weight. However, what most people don't realize is that your body metabolism adjusts to the amount of calories you take in. So when you starve yourself by eating a very low calorie diet, your metabolism will slow down naturally. For example, if your normal metabolism burns 2000 calories per day and you start eating 1000 calories per day then your body's metabolism will adjust to burn only 1000 calories per day.

Diet myth #2: Don't eat carbohydrates.
When you think of carbs do you think of breads and pastas only? Well then you're wrong! All fruits and vegetables are actually made of carbohydrates and they also supply nutrients and minerals that are needed for every day body function. When you eat fruits and vegetables they get partially digested until they travel to your small intestines where the "good" bacteria are able to break them down and use them to speed your digestive tract along. The "good" bacteria in your intestines (about 5 pounds worth) need carbohydrates to survive and thrive in your intestines and a small portion of carbohydrates are also used in your brain. Most of the fuel your body itself uses and needs is actually contained in protein but carbohydrates from fruits and vegetables are needed for a healthy digestive tract and a healthy immune system as well.

Diet myth #3: Eat smaller portions of protein.
Like I just mentioned in #2, your body needs mostly protein to survive, so we need to make sure we are getting enough. Your body tends to break down muscle before fat, especially if you're not using your muscles enough. This can lead to weight loss (muscle tends to weigh more than fat) but when you're losing muscle your metabolism will also drop. The more muscle you have, the more calories you will burn everyday. So if you're not eating enough protein, you're going to breakdown muscle and lower your metabolism which will set  you up for weight loss failure. As a general rule, most women need to aim for 4 servings of protein everyday and men should aim for 5 servings of protein per day.

So how can you change these myths?
1.) Eat smarter calories. Don't pig out on junk food and sugary drinks, but aim for 4 to 5 servings of protein daily with plenty of fruit and vegetable sources of carbohydrates.
2.) Fill up on carbohydrates. Fruit and vegetable sources of carbohydrates will actually swell with water and fill you up faster and keep you full longer than starchy pastas and breads.
3.) Eat enough protein. Your body needs protein and your calorie burning muscles are made of it. Eat enough so you don't lose muscle but burn fat instead! Women should aim for 4 servings daily and men for 5, but if you're active you need to add at least 1 more serving of protein daily.
4.) Move your muscles! Move those muscles to raise your metabolism and burn off the calories you eat plus the energy stored in your fat. Weight resistance exercise is best to build muscles and keep your bones strong, but if your bones are frail or you haven't exercised in awhile then start slow. Try walking with weights on your ankles and wrists and graduate to jogging with them. Arrange for a family hike and picnic to get everyone involved and moving.

If you're suffering any pain while exercising or moving you should check with a doctor. Chiropractors are a great solution for those with muscle strains and stiffness that are preventing people from getting the exercise they need or enjoying the activities they love. As an added bonus, most chiropractors can get you in the office within a day or two for treatment so you can return to living well faster.

Lower your risk for stroke with a simple vitamin...

Stroke is the third leading cause of death in the US and is responsible for the deaths of 140,000 people every year. Many of these cases are caused by years of a sedentary lifestyle and poor diet choices that are in most cases preventable! Those suffering from the effects of stroke usually have long term disabilities that lower their quality of life and can make mobility an issue. This decreased mobility can cause or even contribute to other health conditions such as osteoporosis, osteoarthritis, degenerative disc and joint disease, and many others. Since 3 out of 4 stroke sufferers are over the age of 65 and already suffering from the beginning stages of these diseases, this issue can be very concerning. The good news is that studies have shown lowering levels of an amino acid called homocysteine can decrease your risk for stroke.

Studies on homocysteine have shown that a broad spectrum of B vitamins can lower their levels in the blood.  Since many of us don't eat the green vegetables such as broccoli, kale, cauliflower, almonds, or leafy greens that contain these vitamins and the vegetables we do eat have lower vitamin counts, most of us aren't getting enough B vitamins in our diet! So where can you get the vitamin B that you need? Supplementation seems to be our only option to really get the amounts we need since 80% of Americans aren't getting the recommended 5-7 servings of fruits and vegetables every day. According to a US Government study of 21,000 people, not one person was getting all of the recommended daily allowance (RDA) of vitamins and mineral.

In the 1980's the American Medical Association said that no one needed a multivitamin but due to new research in 2002 their policy changed and they are touting that everyone needs a multivitamin in order to receive the essential nutrients our bodies need to function properly. They have claimed that getting the right nutrients can help prevent chronic diseases such as heart disease, cancer, and even osteoporosis. Read more about why to take a multivitamin.

So how do you chose a multivitamin? Well since supplements are not regulated in the US, you must be very careful about selecting a product that doesn't contain harmful ingredients such as lead, mercury, or copper. Read more about dangerous ingredients in multivitamins. Many of these dangerous ingredients may be present in the multivitamin you are taking every day due to poor quality control and can lead to health problems such as ADD, decreased brain function, and even metabolic concerns. In addition, you should be careful about selecting cheap products off the shelf because the content is most often the cheapest ingredients that aren't going to be effectively absorbed in your body and you are literally going to be flushing your money down the drain.

So what can you do to lower your risk for stroke and make sure you're getting the nutrients you need?

1) Eat a diet rich in lean meats and a range of colors of  fruits and vegetables. This will ensure you get a broad spectrum of nutrients and vitamins and it will lower your bodies pH for even more chronic disease prevention. Read more about pH here.

2) Take a high quality multivitamin everyday. I recommend Daily Balance for adults or Pedia Balance for children due to the full label disclosure, high quality control measures, and product guarantee.


3) If you're low on energy or have a family or personal history of heart disease, talk to your doctor about beginning to add a broad spectrum B vitamin in addition to your multivitamin. Active B is a great sublingual tablet for maximum absorption.

4) Drink plenty of water. 75% of us are dehydrated which can slow function in our bodies and starve our cells of the water they need. In addition water can help to lubricate your joints and muscles to help speed healing and reduce pain.

5) Get up and move. Movement and exercise can also lower your risk for chronic disease. If you're in too much pain to exercise you need to talk with a doctor. AlignLife offers same day consultations for those interested in relieving pain so they can return to an active and healthy lifestyle. Call 309-689-6200 to schedule your appointment today.

Are you eating enough of these every day?

If you're not getting enough of these every day then you are putting your body at risk for chronic diseases, stroke, and even cardiovascular disease. I addition you may be starving your body of the essential nutrients and vitamins your body needs to function at 100%. So what are "these" and how do you know if you're getting enough?

Well fruits and vegetables of course! We all know that getting the right nutrition in our bodies is essential for their optimal function, but did you know that it also aids with digestion and even lowering your "bad" LDL cholesterol? Fruits and vegetables provide a rich source of fiber in our diet that can help to speed along the digestive tract so we have regular bowel movements and along the way they pick up excess cholesterol and harmful substances that can cause cancer in our bowel. These fruits and vegetables also supply many nutrient enzymes we need to aid in our digestion, so if you have irritable bowel syndrome, crohn's disease, or even celiac making sure you're getting your daily serving of fruits and vegetables can really pull though in a punch of an attack!

So much is enough? Well the American Medical Association recommends at least 5 servings of a variety of fruits and vegetables every day. However about 70% of Americans aren't getting the recommended amount and may be putting their health and bodies at risk because of it. The AMA recommendation doesn't take into consideration the age, calorie intake, or even the stage of development for this recommendation, so a better guide would be:

Children 2-6 years of age, less active women, and older adults should be getting about 1200 calories/day and should be advised to have 2 servings of fruit and 3 servings of vegetables everyday. In contrast, most men, active women, teen girls, and older children should be consuming about 2200 calories/day and should be getting 3 servings of fruit and 4 servings of vegetables. Active men and teen boys should aim for 2800 calories/day and should be consuming 4 servings of fruit and 5 servings of vegetables every day.

So how can you make sure you're family is getting how much they need?

1) Plan your meals for the week so that you make sure you have a good variety of fruits and vegetables for your family to chose from when it comes to meal or snack time.
2) Make sure you're utilizing a variety of colors when you head to the grocery store or farmer's market. Even better, bring the whole family to the store or farmer's market because children that pick out their fruits and vegetables tend to be more likely to eat them!
3) When it comes down to it 100% fruit juice that is NOT from concentrate can be a great source of your daily servings that is fast, easy and can be mixed together for different tastes.
4) Encourage yourself and your family to reach for fruit at snack time or before sports activities because it'll bring them closer to their daily recommendation plus it will provide some extra energy to kick start their bodies.
5) Try a greens supplement to help kick start your daily intake and put your mind at ease throughout the day. Absolute Greens has a fresh minty taste that is sure to please.
6) Try some new recipes or put a spin on salad by adding colorful fruits and vegetables to please the eye and the stomach. See some great recipes below.

Strawberry Crunch Salad: Toss some salad together with chopped grilled chicken, sliced strawberries, walnuts, and feta cheese and drizzle with raspberry vinaigrette for a summer twist that will sure to please.
Tomato and Basil Finger Sandwiches
Roasted Corn with Shallot Vinaigrette
Tropical Cucumber Salad
Grilled Chicken Polenta with Blackberry Nectarine Salsa
Peach and Berry Cobbler
Melon and Apple Granita

How to protect your skin this summer...

Skin cancer statistics are everywhere and sunscreen advertisements have new restrictions this year.  These restrictions include testing for sunscreens labeled as broad spectrum and doing away with label terms such as "sweat-proof", "water-proof", and "sun-block". In addition sunblocks can no longer state that they have over 50 SPF or that they can protect for over two hours without application since heat exposure from sun will deactivate the active ingredients. Everyone knows that you need to wear sunscreen to protect yourself from burning in the sun and thus from skin cancer, however many don't know that studies have shown that medium sun exposure without burning will actually DECREASE your risk of melanoma, a specific kind of skin cancer. Here's a chart of skin cancer trends in the US over the years. 

There are two different types of sun rays to protect yourself from, UVA and UVB. UVA makes up about 95% of sun rays throughout the day and causes damage to the underlying skin layers. It is also thought to be the culprit for premature aging. UVB rays are responsible for helping your skin to produce the Vitamin D your body needs but they are usually low in the morning and evening but high at midday. But at any part of the day UVA rays are at high levels and usually constant so you have to be careful about getting your Vitamin D.

So what's the big deal about Vitamin D? Vitamin D supports your cardiovascular, bone, teeth, and immune system health. It also promotes healthy cholesterol and blood pressure levels. Vitamin D deficiency has been implicated in memory loss and learning disorders and many other health conditions. Read more here. In order to make sure you're getting enough Vitamin D you need these key ingredients: magnesium, vitamin K, vitamin A, zinc, and boron. If you don't have enough it may put you at risk for Vitamin D deficiency or disuse of Vitamin D in your body.

Many people rely on sunscreen to help combat damaging rays, however they don't realize that there are plenty of chemicals in the formulas they are applying on their skin and if they aren't getting sun exposure without sunscreen they can be blocking 99% of their natural vitamin D production. Many of these chemicals in sunscreen have been linked to cancers and other damaging health concerns. For example, octyl methoxycinnamate or OMC has been found to kill the cells of mice even at low levels while butyl methoxydibenzoylmethane has also shown toxic properties. Check your sunscreen labels for methoxy formulas, parabens, any form of salicyclates, or any form of benzone. These are questionable ingredients that can cause harm to your skin, coral reefs, and our water system.

 So what can you do to protect yourself and your family from skin cancer while making sure you're getting the Vitamin D you need?

1) Get 10-30 minutes of sunlight exposure without sunscreen two to three time per week in order for your skin to get exposure to produce vitamin D. Start out aiming for 10 minutes if you have pale or easy burning skin or in the beginning of summer. Aim for 30 if you have darker or olive colored skin that takes awhile to burn.

2) Check the label on your sunscreen even if it says its "natural" and make sure to apply it regularly while outside. Check labels for methoxy formulas, parabens, any form of salicyclates, or any form of benzone which can cause damage to your skin. Safe alternatives include zinc oxide and titanium dioxide.

3) Try to stay in the shade when the sun is directly overhead as the rays are most powerful at this point and can cause damage even if you're wearing sunscreen.

4) Wear wide brimmed hats and clothing that covers a lot of skin if you're going to be outside for a long period of time so that you can limit your skin and sunscreen exposure. White has long been toted to help to reflect rays however if the weave is open and you can see light through it the protection will be lacking.

5) Store sunscreen in a cool place as heat or sun exposure to the bottle may actually deactivate the ingredients and make it less effective.

6) Read the lables on your pills as many can increase the effects of UVA rays. Many medications such as ibruprofen, naproxen, certain antibiotics, birth control, and diuretics can cause your skin to burn easier. If you need a pain killer opt for a natural alternative such as Pain-X.

7) Don't forget to protect your pets! Make sure they stay in the shade and have plenty of water. Also look for symptoms of sunburn such as redness or tenderness of skin and cracking on the ears or loss of fur.

Note: If you do get burned, safe and effective ways to cool the skin after a burn include cool water, witch hazel, and aloe vera gel. There are aerosols and sprays available if your skin does burn and is hard to touch.

Is the answer to use more chemicals on our food?

Genetically modified (GMO) foods have been in use in the United States for almost twenty years and are a substantial part of the crops that we consume on a daily basis. They were originally created to increase farmer's crop yield so that we could feed more people including world wide use for those with food shortages. They were also created to have a tolerance to pesticides and a resistance against cold, disease, and draught conditions. Moreover scientists have also been working on discovering a way in which to place vaccines inside of crops so they could be shipped overseas while not having the special storage considerations needed for many vaccines.  When they were first introduced, it was discussed that there was potential for harmful human side effects, environmental factors such as disturbances to wild life and insect populations, and super weeds and gene spreading to non GMO crops resulting from cross breeding.

So what are GMO foods?
The genetic code for many of our crops including corn, soybeans, tomatoes, canola, papaya, zucchini, rice and cotton have been broken apart by scientists and a small portion of genetic code from another species such as fish, soil bacteria, and even other plants are inserted in the crop's gene. This results in the crop having certain characteristics that are wanted such as no bruising in tomatoes, common crop disease resistance, or pesticide tolerance. Check out the video below for more information.

How prevalent are GMO foods?
According to the United States Department of Agriculture, 94% of all US soybeans, 88% of corn, and 90% of cotton. Read more here.


Have they helped?
Numerous studies have shown that in fact crop yields have NOT INCREASED. The tolerance and resistance have held, but the environment and the potentials we were trying to protect against have adapted and mutated.


How did they propose to prevent this?
Long term studies on human side effects, environmental side effects, and sterile crops to prevent cross breeding.

Did any of this come true?
In the US there are three different agencies that are regulating these products including the Food and Drug Administration (FDA), Environmental Protection Agency (EPA), and the United States Department of Agriculture (USDA). The EPA is responsible for monitoring the environment, the USDA is responsible for finding out if its safe to grow, and the FDA whether its safe to eat. The FDA has ruled that GMO food is substantially equivalent to unmodified "natural" food and thus does not need to be regulated. What do they mean by substantially equivalent? They mean that the GMO food or food product has the same use and characteristics of earlier food that has passed FDA standards or that the different characteristics is as safe as the previous food with no new safety issues and thus NO ADDITIONAL SAFETY INSPECTIONS ARE REQUIRED. 


Monsanto, the GMO mega company with ties to the pharmaceutical industry as well, in an open letter from Monsanto CEO Robert Shapiro to Rockefeller Foundation President Gordon Conway that it would not pursue technology to render seeds sterile. 


What is the big deal?
Dr. Arpad Pusztai, a world authority on plant lectins, did some research on GMO potato plants and rats. He found that those that ingested the GMO potatoes had significant weight changes and immune response changes. The Rowett Institute also announced the study findings on the GMO jackbean plant with ConA and the toxic effects that it produced. Independent environmental studies have found effects on monarch butterfly caterpillar deaths after eating GMO soybeans as well as other studies finding toxic and other harmful environmental effects. Critics have attempted to discredit these studies and say the science and experiments used to obtain these results were flawed.

The controversy and pressure has also led Gerber baby food to stop using GMO corn and soy in their baby food. Many other companies have also felt pressure and a few months ago Kashi food was also targeted for using GMO in their "all natural" products. They are still feeling the pressure from that one!

Many crops of farmers not using GMO crops have been cross contaminated and there are now the super weeds that are pesticide resistant. They are further contributing to a decreased crop yield. The solution is now to use more pesticides and herbicides and multiple types of pesticides to our food to protect us. The agricultural industry is also pushing for deregulation of 2,4-D, the highly toxic chemical component formerly used in Agent Orange in the Vietnam War that was responsible for the maiming or death of 400,000 people and the birth defects of 500,000 children born after the war. Read more here.

What can you do?
1) Talk to your legislators and voice your concerns.
2) Do research on the companies you are buying your products from and read labels. 
3) Buy organic. It can make a difference in your life and your families.
4) Start a vegetable garden at home with organic seeds.

Do you have reflux or heartburn?

Do you have an uncomfortable burning pressure in your chest or gastroesophageal reflux disease (GERD) that just won't quit? Are you taking a prescription medication or popping Tums like there's no tomorrow? You're not alone. In fact, 1 in 10 Americans experience this at least once a week.

©iStockphoto.com/sdominick

Many people complain that GERD is due to aging and is normal with pregnancy. Guess what... that's COMPLETELY incorrect! 

As we age our stomach acid production decreases just like our lean muscle mass, our appetite, and the resiliency of our tissues. Our stomach acid pH should be around 1 to 2 if we have enough and the right balance of stomach acid that is needed to break down food efficiently enough to absorb the nutrients from it. However when this acid production slows with age we may have stomach acid pH that resembles more of a 3 or 4. 

So what does this mean for those with heartburn? Well ladies and gentlemen, it means that your stomach is not digesting your food and you aren't absorbing the nutrients your body desperately needs. It also means that your food is rotting in your stomach rather than being digested. This is why belching, bloating, and gas is the most common symptom after eating a meal!

Now what about if you're pregnant? Well you ARE not only eating for two, but in actuality your body needs to absorb enough nutrients for both of you. Which means it needs to digest your food faster and with more acid.Your body naturally speeds up the food breakdown in your stomach and slows down the digestion process through your intestines so you can absorb enough nutrients. So if you're pregnant you could in fact be producing excess acid in your stomach which can be causing heartburn, however its also likely that the pH of that acid may not be low enough to help digest food fast enough. Plus baby is probably pushing your stomach upward and causing some of that excess acid to move upward in the esophagus and add to that the hormone changes going on in your body that cause smooth muscle (like the sphincter at the top of your stomach) to relax and you're almost guaranteed to experience heartburn at one point or another during your pregnancy. 

So what healthy habits can you adopt to help with your heartburn or GERD?

1. Eat smaller meals throughout the day as this can lessen the amount of food you need to digest at once.
2. Chew your food thoroughly so its easier for you to digest.
3. Avoid foods and drinks that trigger heartburn.
4. Boost your stomach acid pH with herbs and supplements. Cinnamon and ginger are great for helping to stimulate your digestion, however if you've had this problem for awhile talk to a health professional about supplements such as Gastro-Aid
5. Take a probiotic to help boost the "good" bacteria in your gut so that your food can be digested easier. Here's a great product that has a number of different bacteria strains normally found in your gut called Ultrabiotic and here's a specific product geared for kids that has different strains specifically found in your children's gut Pedia-biotic.