Avoid Holiday Weight Gain

The holiday season is upon us, and that means more eating, drinking, and being merry. All of this extra merriment can make it hard to stick with your regular exercise and eating routines. It can be hard to stick with any routine with all of the parting and shopping.

My business always picks up during the holiday season due to everyone hurting themselves from getting all stressed out from doing to much.

If you are trying to eat healthy or follow a diet plan, it can be extremely difficult, if not impossible, to stick with. There can be temptations around every corner. From the treats at the receptionists desk, to the snacks in the office kitchen, to the cookies at home, we are surrounded by treats and temptation. Continue reading Avoid Holiday Weight Gain

Losing 3500 Calories Does Not Equal 1 Pound

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Just like one calorie does not equal another calorie, losing 3,500 calories does not equal to losing a pound.

A calorie of broccoli is not the same as a calorie of potato chips. The calorie of broccoli is more nutritious; it has more vitamins and minerals and nutrients than the calorie of potato chips.

You can survive longer on broccoli than you can on potato chips. Continue reading Losing 3500 Calories Does Not Equal 1 Pound

Have A Happy, Pain Free New Years!

Happy New Years from all of us at Pain Free Lifestyle. It is 2015 and a great time to embark on a new exercise and eating regime.

We all just made it through, as one of may patients called it, the “season of eating”.

Most people will put 2 to 4 pounds or so throughout the holidays. One common statistic that was being thrown around was that the average american consumes 3500 to 4000 calories on Thanksgiving. That is almost double the amount of calories that we should consume in one day.

That is why most of us, if we are not exercising and watching what we eat, will come through the holidays a few pounds heavier. If you don’t do anything to lose that weight, then those extra pounds will stick around and will accumulate throughout the year.

That extra weight will stick around and will accumulate, if you don’t exercise and eat healthy, most of the time.

Exercise and healthy eating doesn’t have to be an all or nothing thing. Someone is not either healthy or unhealthy. No one is perfect. And for most of us, the compromises to our lifestyle that we’d have to make to become ripped and lean with 6 pack abs is way too much. These compromises are way to restrictive (not being able to go out to a restaurant and enjoy a meal with friends) and for the most part, are unhealthy.

From my experience, from I see in my practice everyday, is that most normal people cannot withstand a rigorous exercise routine like crossfit or p90x.

Unfortunately, many people look at themselves as failures if they cannot perform an intense exercise routine like that.

Well I am here to tell you that for most normal people, an intense exercise routine will only cause injury. If you are going to hard with exercise, then you will end up injuring yourself before you have a chance to get into shape.

From what I see in my practice every day, most people who work a regular job, or who take care of kids, or who want to play golf or garden on the weekend, don’t need a crazy intense exercise routine. Most people just need to move.

That is why I created Pain Free Lifestyle. It is an exercise and nutrition program that is designed to be easy on your body, and easy to follow and even easier to incorporate into your lifestyle.

But it has to be a lifestyle change, it is not a temporary diet or temporary exercise routine. Studies show that you will only benefit from exercise if you are consistently doing it.

The main health benefits from eating right and exercise don’t come on after 1 or 2 days. They come on after a month or 2 of consistent exercising and healthy eating. But you have to do it sustainably, and be easy on your body, otherwise you won’t be able to stick with the program long enough to get any benefit from it.

Pain Free Lifestyle was designed to be able to be performed for the rest of your life. You find a level that works for you, and stick with it.

If you are already in pain, then exercise shouldn’t make it worse. There are some conditions, such as osteo-arthritis, that will get temporarily irritated from exercise and from movement, but every study out there says that the arthritis will get worse the less you move, and that exercise will help to slow down the progression of the arthritis.

If you do the right, easy on your body exercises and stretches, then you can stabilize your irritated and painful joints and get more life out of them.

But if you go to hard, then you will break down those already degenerating and arthritic joints, and make things worse.

I am  chiropractor who has a master’s degree in Nutrition and specializes in muscle injuries and trigger point therapy. I know which muscles get overused and injured easily. I know which muscles to loosen up and which muscles to strengthen up to stabilize your body and prevent more pain and more injury.

If you are overweight, obese, in pain, haven’t exercised in years, are out of shape, don’t want exercise and healthy eating to rule your life, or just looking for an alternative to the extreme exercise systems that push you way too hard, then Pain Free Lifestyle is for you.

Go easy on your body, because life is not.

Exercise smarter, not harder.

This is the Pain Free Way.

If It Sounds Too Good To Be True, Then It Probably Is, part 5

I have long cautioned to be wary of exercise and nutrition programs that make promises that sound too good to be true.

We have all seen the promises “lose 10 pounds in 2  weeks”, or “get ripped, six pack abs just by taking a pill”.

Along the same lines, there are no miracle pills or miracle cures. There is no substitution for exercise and healthy eating. Anything promising you that you can get into shape without exercising or without healthy eating is lying and trying to take advantage of you. They are trying to take your money. Continue reading If It Sounds Too Good To Be True, Then It Probably Is, part 5

Can Obesity Shorten Your Life?

A new study out of McGill University of Canada concluded that obesity not only shortens one’s lifespan, but it also shortens the quality of one’s lifespan as well.

Western society has been suffering from an epidemic of obesity. More than one-third of all americans, or 78.6 million people, are overweight or obese. Continue reading Can Obesity Shorten Your Life?

Mediterranean Diet/ Lifestyle Is Still The Best

The Mediterranean Diet/ Lifestyle has been touted as a healthy way to eat and live. I have always liked the philosophy of the Mediterranean lifestyle. It makes more sense to me than the other diets out there.

You can’t really even call it a diet. It is more of a way of eating, and it can be extended to include lifestyle choices. The Mediterranean Diet consists of eating lots of fresh fruits and vegetables, whole grains, beans, seeds and nuts, fish, and is rich in olive oil.

It is called the Mediterranean diet because this is how many people who live in the Mediterranean region eat. Ever since it was learned that people in that region tend to live longer and are healthier, scientists have been studying the area trying to ascertain why that is.

Scientists have come to learn that the increased lifespan is due to their lifestyle. This includes eating a heart healthy diet that avoids processed foods and reduces meat and diary consumption. It also includes being active. The people in this region tend to walk a lot and are in general more active than most of us in western societies.

What I like about the diet/ lifestyle is that is not anything set in stone. It gives you a lot of lee-way to make this lifestyle your own. You can make it suit your specific needs. It is a good guide for how to eat, but you don’t have to stick with it 100% of the time. If you eat in this style, then you can eat the junk foods that you want to. But you just have to keep it minimized to once or twice a week. The Mediterranean diet is a good guide for how to eat.

To me, it just makes sense.

Here is a link to an article that appeared on CNN about the Mediterranean Diet:

http://www.cnn.com/2014/12/03/health/mediterranean-diet-longevity/index.html

Here is a link to another article that I wrote on the Mediterranean Diet/ Lifestyle.

Here is another link to another article that I wrote on the health benefits of the Mediterranean Diet/ Lifestyle.

 

1 in 5 Americans In Chronic Daily Pain

200177292-001A large scale study was just published that proved that 1 in 5 Americans, roughly 39 million people, are in pain on a daily basis.

Pain affects everyone. I treat pain. I am a trigger point doctor, a chiropractor. I think that more people are in pain than what we think there are. And this study reinforces that.

If you suffer from chronic, daily pain you don’t have to throw in the towel. You can do something to lessen your pain. Proper exercise and healthy eating will reduce pain. But it has to be low intensity and low impact exercise along with stretching. Continue reading 1 in 5 Americans In Chronic Daily Pain

Are Plant Based Diets Superior?

fruit and vegesThe evidence is mounting and is quite compelling. More and more studies are pointing towards plant based diets as a better way to get all of your vitamins, minerals and nutrients.

T.Colin Campbell is a professor emeritus in nutritional biochemistry from Cornell University. He has performed studies and has written books that prove that most cancers and preventable diseases are caused by animal foods and diary. Continue reading Are Plant Based Diets Superior?

Get Ready For Winter With Exercise

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Winter is fast approaching, and just like we need to get our furnaces ready to handle the impending cold, we need to get ourselves ready for the demands that the cold weather puts on our bodies.

If we don’t service and maintain our furnaces before winter, we chance it breaking down when it is cold and working hard. We also need to get it serviced periodically, and maintain it, to make sure that it is running optimally and not wasting energy.

Our bodies are the same. If we don’t maintain our bodies and keep ourselves in some semblance of shape, then we chance our bodies breaking down when we are stressed and working hard. Our bodies can break down when the sudden demands of cold weather stress us, such as: shoveling snow, slipping on the ice, pushing a car out of a ditch, walking in the snow, just staying warm (it takes energy for our body to keep itself warm). Continue reading Get Ready For Winter With Exercise

Prevent Low Back Pain Through Exercise and Healthy Eating

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Low back pain
 is one of the most invasive, pervasive and expensive health issues in our society.

It is amazing how many motions and activities can be limited by your back. You won’t appreciate how much you use your back until you can’t use it. Most people won’t appreciate it until they can’t get into and out of a car without pain, or they can’t get out of a chair without pain, or they can’t walk more than 20 feet without pain.

It is estimated that 80% of all people will get low back pain at one time in their lives. The greatest predetermining factor for having low back pain is having had it in the past. This means that if you have had it, then chances are that you will get it again at some point again in the future.

Continue reading Prevent Low Back Pain Through Exercise and Healthy Eating