With everyone starting their New Years Resolution, I thought I would take the time to discuss a topic I find very interesting. First, we need to start with the defining of the word diet. A diet is not what you want to do if you are looking to lose weight. A diet, by definition, is a temporary change in the way you eat to lose weight. The key word in that sentence is TEMPORARY. If you truly want to lose weight and keep it off, you do not need to diet, you need a change in lifestyle. With that being said, there are great ways to help you to lose weight quicker. One of the most interesting ways I have come across recently is commonly called: The Afterburn Effect.
Physiology Background
In order to understand why the background effect can work, you need to first understand a little about how the body burns calories. The body's number one source for fuel is glucose. Glucose is a form of sugar that we get from our food, mainly carbohydrates (or carbs as they are generally called). Glucose is used in the body to create energy in the form of ATP that our body then uses to run our chemical reactions. All of this together is considered the calories we burn throughout the day. If we do not have carbs to burn or for some reason your body cannot use carbs as a fuel source (like type II Diabetes) your body must look elsewhere for fuel to make ATP. Your body will then look to your fat stores to use the fat to make ATP. The difference between using fat to make ATP or using carbs to make ATP relies on one important thing: Oxygen. Carbohydrates will use oxygen to make ATP and fats do not.
How The Afterburn Effect Works
The Afterburn Effect works in theory by trying to make your body work in an anaerobic (without oxygen) environment so that your body will use fat to make ATP instead of the food you ate that day. So how do we make our body do this? Well, it is actually quite simple. Have you ever done a physical exertion for a short period of time that makes you breathe very hard even after you have stopped that activity? This is placing your body into what is called oxygen debt. Think of it this way, you have done all of your exercises and your body needs to replace the oxygen you used to make the energy necessary to do that exercise. It is like filling up your car with gas. You don't fill up the car while you are driving the car, you replace the gas you used while driving. This is the same way our body works. We burn oxygen while exercising and need to replenish it after working out, so our body continues to breathe hard even after we have stopped our physical exertion. This is where The Afterburn Comes into play.
As we talked about above, if your body is without oxygen, it must use your fat as an energy source to keep us awake, alert, and alive. The Afterburn Effect is thought to work in this way: first you provide up to 5 burst of energy during your workout each for 30 seconds in duration. During this 30 seconds, you exercise as hard as you can (example: sprint for 30 seconds versus jog). During these bursts of energy, it is thought that you will quickly burn up your stores of oxygen, leaving behind only the fat as a fuel source for the rest of your exercise. This, ideally, will allow you to burn more fat and therefore, lose more weight during each workout. It is also thought to allow you to continue burning fat calories up to 48 hours after you have completed your exercise. This means that you can potentially continue to burn fat long after you have completed your exercise.
Sounds great, doesn't it! To continue to burn fat even if you are no longer exercising. Sounds almost too good to be true. It has a lot of scientific backing that leads me to believe that it really can work. As always, consult your physician before beginning any exercise or diet regime to make sure your body can handle the stress of the workout. Given the science behind this theory, it is worth a shot to try to add to your routine. I would love to hear your thoughts on The Afterburn Effect.
Disclaimer: The above information is intended for informational and educational purposes only and is not intended to be used as medical advise. Always, see your physician to be properly diagnosed before trying any course of treatment.
Thursday, January 17, 2013
Wednesday, September 19, 2012
Vitamin D
Many different doctors and health blogs (like this one) have begun to suggest that more and more patients need to supplement with vitamin D. There have been studies that suggest the many benefits of vitamin D, while other studies suggest that there may be dangers to supplementing vitamin D. Let's take a look at some of some of those studies and try to make a decision of our own.
Sun Generated Vitamin D
First, we need to understand the different types of vitamin D. The best form of vitamin D you can get is the form that is synthesized by your body due to exposure to the sun. We all have special skin cells called melanocytes that are present in our epidermis of our skin and give our skin it's pigmentation. Another job of melanocytes is to convert sunlight (UV rays) into Vitamin D. This is thought to be the most usable form of vitamin D in our body. It has also been suggested that it is impossible to overdose on this form of vitamin D as it is synthesized by our body, however, there are some dangers. The most well know danger is over exposure to the sun causing skin cancer. If you choose to get your vitamin D from sun exposure, be sure to protect yourself from over exposure and the potential damaging rays of the sun.
Supplemented Vitamin D
There are two main forms of supplemental vitamin D. Let's take a look at each form and see what the differences are between the two:
Vitamin D2 - Is also known as ergocalciferol and typically comes from food sources. Supplemental forms of D2 are typically created/synthesized from both fungi and plant sources.
Vitamin D3 - Is also known as cholecalciferol. This is the form that is synthesized from the skin.
There are conflicting studies on if you are better off supplementing vitamin D or getting it from your food. However, most experts agree that the best way to get your vitamin D is to get it from the sunlight. There are several experts that suggest that D3 is the better supplement as your body will absorb it easier.
Deficiency in Vitamin D
When you do not get enough vitamin D in your diet you can develop a few different diseases. In adults, a bone softening disease called osteomalacia will form from vitamin D deficiency. Children can also become vitamin D deficient as they develop their own bone softening disease called rickets. There have been studies that have linked vitamin D deficiency to other diseases such as dementia, Alzheimer's, and organ rejection in organ transplant patients. If you have any of these diseases, you should discuss the potential benefits of vitamin D with your physician.
Dietary Sources of Vitamin D
Below is a list of foods that are a good source of vitamin D and should be eaten in higher quantities if additional vitamin D is needed:
- fish liver oils, fatty saltwater fish, dairy products, eggs, butter, fortified mild, sweet potatoes, tuna, salmon, oatmeal, alfalfa, and parsley.
Be sure to take vitamin D supplements with calcium for better absorption and be sure to follow the FDA dietary requirements as to be sure to prevent overdosing on vitamin D.
Disclaimer: The above information is intended for informational and educational purposes only and is not intended to be used as medical advise. Always, see your physician to be properly diagnosed before trying any course of treatment.
Sun Generated Vitamin D
First, we need to understand the different types of vitamin D. The best form of vitamin D you can get is the form that is synthesized by your body due to exposure to the sun. We all have special skin cells called melanocytes that are present in our epidermis of our skin and give our skin it's pigmentation. Another job of melanocytes is to convert sunlight (UV rays) into Vitamin D. This is thought to be the most usable form of vitamin D in our body. It has also been suggested that it is impossible to overdose on this form of vitamin D as it is synthesized by our body, however, there are some dangers. The most well know danger is over exposure to the sun causing skin cancer. If you choose to get your vitamin D from sun exposure, be sure to protect yourself from over exposure and the potential damaging rays of the sun.
Supplemented Vitamin D
There are two main forms of supplemental vitamin D. Let's take a look at each form and see what the differences are between the two:
Vitamin D2 - Is also known as ergocalciferol and typically comes from food sources. Supplemental forms of D2 are typically created/synthesized from both fungi and plant sources.
Vitamin D3 - Is also known as cholecalciferol. This is the form that is synthesized from the skin.
There are conflicting studies on if you are better off supplementing vitamin D or getting it from your food. However, most experts agree that the best way to get your vitamin D is to get it from the sunlight. There are several experts that suggest that D3 is the better supplement as your body will absorb it easier.
Deficiency in Vitamin D
When you do not get enough vitamin D in your diet you can develop a few different diseases. In adults, a bone softening disease called osteomalacia will form from vitamin D deficiency. Children can also become vitamin D deficient as they develop their own bone softening disease called rickets. There have been studies that have linked vitamin D deficiency to other diseases such as dementia, Alzheimer's, and organ rejection in organ transplant patients. If you have any of these diseases, you should discuss the potential benefits of vitamin D with your physician.
Dietary Sources of Vitamin D
Below is a list of foods that are a good source of vitamin D and should be eaten in higher quantities if additional vitamin D is needed:
- fish liver oils, fatty saltwater fish, dairy products, eggs, butter, fortified mild, sweet potatoes, tuna, salmon, oatmeal, alfalfa, and parsley.
Be sure to take vitamin D supplements with calcium for better absorption and be sure to follow the FDA dietary requirements as to be sure to prevent overdosing on vitamin D.
Disclaimer: The above information is intended for informational and educational purposes only and is not intended to be used as medical advise. Always, see your physician to be properly diagnosed before trying any course of treatment.
Friday, June 15, 2012
Grocery Shopping Tricks for Weight Loss
STICK TO THE OUTER ISLES OF THE GROCERY STORE:
Most grocery stores are set up the same way. The produce, meats, dairies, and fresh baked breads are in the outer isles and refrigerated isles. The inner isles should only be used sparingly. These are the foods that are highly processed and contain a lot of chemicals to help keep them fresh. All of the vitamins and minerals that your body needs can be found in the fresh food you find in the outer isles of the store.
Healthy Tip: A good rule to follow is, if the food does not expire/go bad within two to three weeks, you should not be buying it. The extra chemicals that are keeping the food from going bad will make it hard for your body to digest.
TRY TO STICK AWAY FROM THE SO CALLED "HEALTHY" FOODS:
The foods that get labelled as "healthy" or "diet" foods are usually very processed. They must usually be chemically altered to remove things like fats and sugars that naturally occur in most foods. These synthetic sugars and fats can be very difficult to digest making you feel bloated or swollen. Also, just because it says words like "low fat" often does not mean that it is in fact low in fat. Words like "lite" and "low" do not have a specific number they must be labelled as "low." An example would be a "lite" brownie only needs to have less calories and/or fat than a normal brownie. So, if a brownie normally has 250 calories a 230 calorie brownie can be labelled as "lite." This tricks you into thinking you are eating something that has a lot less calories than it really has. You need to eat fat in your diet. Fats are essential to our body. They are used to make cell membranes that hold a cell together and are also used to make certain hormones in our body.
Healthy Tip: Read the nutrition labels. The nutrition labels cannot lie to you like the label on the front can. You should opt for foods that are low in saturated and trans-fats instead of avoiding fats all together. Also, avoid foods with words like partially hydrogenated. You should opt to eat diets with full fats foods, just eat less of the food.
EAT FOODS THAT ARE DIFFERENT COLORS:
Most of the chemical reactions that happen in our body leave chemicals that aren't stable (the aren't happy). Thus, they continue to look for other chemicals to react with to make them happy. These chemicals are called free radicals. Free radicals are thought to play important roles in diseases like cardiovascular disease and cancer and are thought to make us age and possibly become inflamed causing us to hold on to weight. In order to combat these free radicals we must eat foods high in anti-oxidants. This is where the foods colors come in to play. There are many different kinds of anti-oxidants and the different anti-oxidants are found in different colors of food. This means, the more colors of food you eat the more anti-oxidants (and different types) you are getting in your diet.
Healthy Tip: Each meal of the day should contain foods with at least five different colors. What I mean is eat a food that is red, with a food that is green, one that is brown, one that is orange and one that is white. This will give you a meal that is very high in anti-oxidants. This means you are eating healthy and can lose weight faster. (Note: Foods that are colored with food dye DO NOT COUNT as eating foods with different colors. Sorry Skittles fans, you are not eating an anti-oxidant diet because there are five different colors of the candy.)
DON'T DRINK YOUR CALORIES:
When you are counting calories and trying to lose weight, every calorie counts. Drinking beverages like soda, juice, wine and beer are all loaded with simple and refined sugars. These sugars are weight loss killers as they are loaded with empty calories (meaning they have calories but little to no nutritional value.)
Healthy Tip: Stick to good old water when you are eating. Water helps to keep your organs lubricated allowing digestion to be easier for your body. If you need something with flavor, try adding lemon, cucumber, or another fruit to your water to give it a twist. If that still isn't enough stick to green tea or black tea sweetened with a touch of honey.
Always remember: DON'T GO ON DIETS. Diets are meant to be short term solutions. If you want to lose weight and KEEP IT OFF, you have to make lifestyle changes, not just go on a temporary diet. Buying the right foods from the grocery store and eating them will go a long way into helping you lose your desired weight.
Disclaimer: The above information is intended for informational and educational purposes only and is not intended to be used as medical advise. Always, see your physician to be properly diagnosed before trying any course of treatment.
Monday, May 21, 2012
Whiplash: Do I Need to be Treated?
The most common injury that someone suffers in a car accident is an injury called whiplash. Whiplash happens when your car comes to an abrupt stop, but your body in the car, continues to move forward at the same speed until something (preferably the seat-belt) acts in opposition to your moving body and stops you. This is based on one of Newton's Law of Motion, that simply states that an object in motion will remain in motion until it is acted upon by another force. This means that even thought the car gets slowed down from the accident, your body will continue to travel until something slows it down (i.e. the seat-belt). Because the seat-belt goes over your shoulders, and not your head, your head and neck will continue at the same rate or speed at which your car was traveling causing the neck to whip around. This whipping around pulls on the muscles and ligaments in your neck, stretching them out and sometimes tearing them giving you the swelling and pain we call whiplash.
You have been diagnosed with whiplash, now what. In most cases of a history of a car accident that leaves the patient with neck pain, the patient is usually taken to the ER for an evaluation and most likely x-rays. After you have been cleared of any broken bones, you are usually sent home with a prescription for pain meds of muscle relaxers. The question is now, what do you do? There are several things to try that can be very important on how fast you recover from your injuries:
1.) Use ice packs -
- Ice will help lessen swelling, and thus lessen the stiffness.
- Ice also helps to numb the area and that can lessen pain.
- Try to avoid using any heat until you are sure the swelling is gone as heat can promote swelling.
2.) Keep your neck moving -
- As long as you are without fractures or tears you must move joints for them to get the nutrition they need to heal.
- Be careful to not overdo it. Too much movement can pull more on already injured tissue making things worse.
- Try chiropractic. Chiropractors are trained to get joints moving again that are lacking in motion.
3.) Listen to your body -
- Pain is your body's way of telling you that you are overdoing it. The old adage of no pain, no gain is a poor one. Listen to your body, if it hurts, slow down. If you push it, you run the risk of injuring the area even more.
- Exercise is the key. Moving the joints and strengthening them will help you feel better, faster.
It is easy to just think that relaxing and resting will help to eliminate the problems but studies have shown that that when you do nothing you run the risk of further problems to the neck. Because of this, it is very important to get your body treated as quickly as possible after your injury has happened.
Disclaimer: The above information is intended for informational and educational purposes only and is not intended to be used as medical advise. Always, see your physician to be properly diagnosed before trying any course of treatment.
Monday, April 9, 2012
Study Finds: Chiropractic can help with Digestion
First, we need to understand how digestion works. Our stomach, small intestine, and large intestine are largely considered to be our primary digestive organs. These organs are under the control of what many in anatomy call the "Gut Brain." This is an intricate network of nerves that provide communication between these organs and our brain. These nerves come from a specialized part of our nervous system called the autonomic nervous system (aka the "automatic" nervous system). This system is in charge of providing our bodies with digestion when there is food in the body and turning off these organs when food is not present. Can you guess where these nerves originate from? If you guessed the spine, you are correct!
So where does chiropractic come into play here? It all has to do with the chiropractic subluxation theory. With this theory, it is stated that when two adjoining vertebrae lose their proper motion, it not only stresses out the joint as well as the ligaments and muscles that attach to the joint, but it also interferes with the ability of the nerves that exit out these joints, to conduct their signal properly. This inability of the nerves to properly conduct their signal is thought to lead to problems with the organs they attach to. Thus, it is thought that by adjusting the joints and removing this interference, you will cause the organs to function better and limit problems in the organs. It is pretty simple.
If you or someone you know has digestive issues they might want to consider chiropractic to help manage their problems. Have them contact their local chiropractor and see what they can do for you!
Disclaimer: The above information is intended for informational and educational purposes only and is not intended to be used as medical advise. Always, see your physician to be properly diagnosed before trying any course of treatment.
Friday, January 27, 2012
New Year's Resolution: Lose Weight - Now How Do I Do it?
Resolutions
Most of us do the time honored tradition of making a New Year's Resolution and if statistics are correct, most of you reading this have made the resolution to lose weight in 2012. We always want to be the better, healthier people we know we can be. The problem that we now run into is: How do I not only lose weight but keep it off this time?
To Diet or Not to Diet
The first thing you are probably asking yourself is which diet works the best? The unfortunate answer to that question is: NONE OF THEM. I know that is a tough thing to read but it is the truth. Diets are inherently bad, they don't work. The definition of a diet is a temporary thing. Diets and particular crash diets like the HCG diet, Atkin's diet, The Master Cleanse, and other restrictive diets are only good for temporary weight loss. Can they help you lose weight? Yes, some of them can. Will you keep the weight off once you stop utilizing the diet? No, most people end up putting the weight back on and in some cases, add additional weight to what they had before.
st
So, why does this happen? It happens as a result of the restrictive nature of the diets. These diets are not healthy enough to continue to do your entire life. When you do a restrictive diet or cleanse, you are missing vital nutrients/food stuff that your body needs to perform normal bodily functions. You are also not being told how to eat properly. As soon as the diet ends, most people go right back to their old habits as that is the way they know how to eat, and all of the weight comes right back. So how do you lose weight and keep it off?
Changing Your Lifestyle
If you want to lose weight and keep it off, you must change your lifestyle. Look at it this way, if you were a smoker and wanted to quit smoking, you do not stop smoking for only a month or two and then pick it back up once that time is over. So, why do we do this with food? The only way to not be a smoker anymore is to change your lifestyle. The same is the case with food. If you want to keep the weight off, you must change your eating habits including the kind and amounts of food you eat, FOR GOOD.
Using the Basal Metabolic Rate
If you want to lose weight and keep it off, you need to know how many calories your body needs.
There are many different factors that are involved in weight loss. Most of weight gain happens due to a high caloric intake and not enough caloric output by the body. For us to determine how many calories it would take to lose weight we must first determine how many calories your body uses while at rest. This is called your Resting Metabolic Rate (or Basal Metabolic Rate). There are several ways to determine how many calories are burned while your body is at rest. All of the different equations are correct and are widely used to determine your RMR. For an accurate number we are going to use the average of the results of all the equations.
Males: 66 + (6.22 x _______weight (lbs)) + (12.7 x _________height (inches)) - (6.8 x _____age)
=____________ SCORE 1
Females: 655 + (4.36 x _______weight (lbs)) + (4.32 x _______height (inches)) - (4.7 x ____age)
Females: 655 + (4.36 x _______weight (lbs)) + (4.32 x _______height (inches)) - (4.7 x ____age)
Men: RMR = 66.473 + (13.751*________BW) + (5.0033*________HT) - (6.755*________Age)
=____________ SCORE 2
Women: RMR = 655.0955 + (9.463*________BW) + (1.8496*________HT) - (4.6756*_____Age)
Women: RMR = 655.0955 + (9.463*________BW) + (1.8496*________HT) - (4.6756*_____Age)
Men: RMR = 88.362 + (13.397*_________BW) + (4.799*_______HT) - (5.677*______Age)
=___________ SCORE 3
Women: RMR = 447.593 + (9.247*_________BW) + (3.098*________HT) - (4.330*_______Age)
Women: RMR = 447.593 + (9.247*_________BW) + (3.098*________HT) - (4.330*_______Age)
Method Four Description: Quick Estimate Formula
Men: _________BW (in kg) * 24.2 =___________ SCORE 4
Women: __________BW (in kg) * 22.0 =___________ SCORE 4
Women: __________BW (in kg) * 22.0 =___________ SCORE 4
RMR = 1.3 * Fat Free Mass (in kg) * 24
What this all Means
So now that we have determined what your RMR is let me explain how this is helpful. This is the number of calories you need to eat in order to maintain your weight. This is the baseline for which to set your diet. We know through numerous experiments that there are roughly 3500 calories in a pound of fat. What this means is that if you cut out 3500 calories from your diet you will lose one pound. Lets put this into a more practical term. If you were to cut out 500 calories a day you will lose a pound after only one week. It is as simple as that, just eating a little less, no exercise. We all know nothing is simple especially weight loss so there must be a trick right? Well there is a trick to losing weight faster than a pound a week and maintaining that weight loss.
The Trick
The trick is in the food you eat. There are certain foods that will make you full faster and help you to eat fewer calories. Let’s talk about how your body physically works. When you eat food as you chew you are making the food into smaller particles, as well as adding saliva that begins the digestive phase. The food then passes down the esophagus to the stomach where it is broken down further by the stomach’s acid. The stomach then passes the food into the intestine. In the intestine the food takes a bath in pancreatic enzymes that further aid in breaking the food down into the particles that our body uses. This is also where we determine if we are full. There is one particle that our body is looking for and once it has enough of this particle another enzyme is released by the pancreas to make us feel full. What is this magic particle? Protein.
Eat about five small meals a day instead of eating two or three big meals. This helps to prevent overeating and using up all or most of your calories on one meal. If you put longer than 4-6 hours in-between meals your body begins to enter into starvation mode. Starvation mode is also conservation mode meaning your body will begin to conserve and store calories. This will cause you to hold on to fat, which is the opposite of what you are trying to accomplish.
Disclaimer: The above information is intended for informational and educational purposes only and is not intended to be used as medical advise. Always, see your physician prior to beginning any diet or exercise program to determine if you are healthy enough for the program.
Monday, December 5, 2011
Holiday's and Stress: Boost Immunity This Holiday Season
With the holiday season invariably comes the holiday sickness. We are around lots of people and end up getting the colds, flu, or sinus infections that go with the season. This, however, doesn't always have to be the case. If you follow a few simple tips, you can greatly limit your chances of getting sick this holiday season.
Tip #1: Eat Plenty of Fruits and Veggies
Over the holiday season, we tend to overload on carbs and not eat enough of the things that keep us healthy: the fruits and vegetables. Not only are fruits and vegetables loaded with vitamins and nutrients that are essential to everyday health they are also high in stress and germ fighting anti-oxidants. These are chemicals that help to rid the body of disease and age causing free radicals. If you limit the amount of free radicals in the body, you will also limit the possibility of disease.
(Fruits and Vegetables to eat: dark green leafy vegetables, broccoli, berries, citrus fruits, mushrooms, onions, garlic, sweet potatoes, and bell peppers)
Tip #2: Get Plenty of Exercise
According to the US government department's website for the National Institute of Health, exercise has a direct link to boosting your immune system. One of the theories behind this is the link between exercise and lowering cortisol levels in the body. Cortisol is a hormone that is released from the Adrenal Glands and is in direct connection with levels of stress in the body. As stress levels rise, so do cortisol levels. Studies have found that exercise lowers levels of cortisol in the system and therefore decreases stress, giving you less chances of getting sick. One thing to watch out for is overdoing the exercise while sick. During infections, one of the best defences your body has is to raise the core temperature and give you a low grade fever. This speeds up the body's metabolism and creates an environment where white blood cells (the bodies defenders) can work at a faster rate. Exercise, also raises body temperature. If you already have a fever and increase the body's temperature even more, you run the risk of passing out or doing other bodily harm. Exercises while sick should be limited to mild intensity and be performed no more than 15-30 min in session. If you are not sick, exercise should be done on a daily basis as an overall disease preventative process.
Tip #3: Reduce Your Stress
Just like exercise helps to reduce stress, we also need to do other things to reduce stress. We all know the holidays can be very stressful. We need to remember that the holiday's are meant to be a time to be together as friends and family. Sometimes we get caught up in the stresses of the holiday season; the mad rushes to buy the best gift, worry about finances, and stress over family problems. All of these will dampen our immunity and ability to fight off disease. Take a few minutes to yourself this holiday season to just relax and soak up the holiday season. Most of us take time off work to have a vacation over the holidays but it never really feels like a vacation. So, let's make it one. Take a few days to catch up on some sleep. Go to the park and go for a stroll. If the weather is too cold around you, go for a drive and look at holiday decorations. Give yourself some time to unwind and your body will thank you for it.
Tip #4: Limit Your Alcohol Intake
Yes, you are on vacation. We just talked about that, but, that doesn't mean you should overdue it on the alcohol. I know a lot of us have a drink to "unwind." Yes, there is proven benefit to having a glass of red wine. The key to that sentence, however, is to have A GLASS. Moderation is the word for this holiday season. You want to have a few drinks? Do so in moderation. You want to eat some Christmas cookies? Do so in moderation. You want to pig out at your family's house? Do so in moderation. It doesn't matter what holiday you are celebrating, you need to keep your vices in moderation. A moderate amount of alcohol can have some health benefits, a large amount will do more harm than good, so keep it moderate.
Tip #5: Don't Be Afraid to Reward Yourself
If you are sticking to a plan and trying hard to keep yourself healthy through this holiday season, the best way to keep yourself on the right path is to give yourself little rewards. You are working hard at your health. When you work hard at anything else in life, you get a reward, so why not here? Take the time to enjoy the little things that make all the other hard work worth it.
These are only a few of the many tips out there on how to stay healthy over the holiday season. I invite you to use the comments section to share with others some of the tips you use to stay healthy over the holiday season. Please, enjoy the holiday!
Subscribe to:
Posts (Atom)