http://well.blogs.nytimes.com/2012/02/06/how-massage-heals-sore-muscles/

No study that I have ever read validates the concept that human beings are genetically or innately programmed to develop chronic illness. That also just doesn’t make sense from an evolutionary standpoint. What I educate my patients about, as a holistic Chiropractor, is the natural environment that a human being requires for health. Eating well, moving well and thinking well are all required components of this innately healthy environment. In the moving well arena, this implies a sufficiency of daily movement (exercise, activity, or energy expenditure) and the removal of interference on the nervous system caused by spinal subluxations. Spinal subluxations are segments of the spine that Doctors of Chiropractic diagnose as being faulty, and correct with spinal adjustments. The movement and health of the spine is dependent upon daily movement of the body, as is every other tissue. Without such movement, the spine and other joints degenerate, the muscles atrophy, the nervous system is under constant stress and the body is more susceptible to chronic illness (heart disease, cancer, diabetes, stroke, depression, etc.). Our species has evolved in the presence of daily rigorous exercise. It is poor diet and movement deficiency that is to blame for the sickness of our world. The conveniences of modern life and our reliance on the disease-symptom approach in “sickness care” have come with a great cost. It is my mission, one person at a time, to reverse the devastating effects of spinal subluxations and promote healthy lifestyles that lead to the innate expression of human health.

Simple is often best! Here is a sure fire way to rev up your metabolism, burn fat and get fit FAST. The moment you make up your mind to do it, you are on your way to the rockin’ body you want!

1)      MOVE IT! Move your body minimum 30 minutes every single day (take the stairs, go up an extra flight, park farther from your destination or walk there instead). Movement is not optional.

And take it to the next level by doing 2 Strength Training workouts/week and 2 Interval or Circuit Training workouts/week.

-          Strength training… the key is go slow whether you are using body weight, resistance or weights. Try doing your strength building before your cardio to kick start the fat burning phase.

-          Interval Training … the key is mixing it up. Do short burst of intense cardio intervals with rest periods at a relatively slower pace.

-          Circuit Training… do short bursts of intense cardio followed by intense bursts of another type of cardio or strength building exercise.

For example, you could do a 30 second sprint on the treadmill followed by 90 seconds at a slower pace.

Another example – Try creating your own circuit, like 30 seconds of intense skipping, then 30 seconds of abs, 30 seconds of pushups, then 30 seconds of walking lunges, all with minimal rest  between. Rest by stretching a bit, then repeat your circuit a few times.

-          HIIT (High Intensity Interval Training) is a great option once you have a good fitness base. Always respect your fitness level while still pushing yourself. There are some good websites that can help you create your own HIIT program.

2)      EAT IT! You really ARE what you eat … Eating 5 – 6 small meals through the day will ramp up your metabolism and stabilize your blood sugar and insulin levels. Each meal should be a combo of fat, protein and carbs. Fats should come from healthy sources like avocado, coconut oil, nuts and seeds etc. Choose lean proteins like eggs/egg whites, nuts and seeds, legumes, fish, chicken and lean beef. Stick with veggies and fruit for most or your carbohydrate needs, and eat things like brown/wild rice, sweet potatoes and bananas more sparingly.

3)      IT’S ALL IN YOUR HEAD! What does an athlete do? How does an athlete act? Do that! The moment we set our intention on something, we are on the path…. to wellness, fitness, strength, a great body…. Release your inner athlete. I lost 100 pounds over a 2 year period by declaring it and then making it happen.

http://http://articles.mercola.com/sites/articles/archive/2012/01/03/flu-shot-increase-flu.aspx?e_cid=20120103_DNL_art_1

However, if your pelvis is out of balance, these ligaments can become twisted and torqued causing intrauterine constraint. This condition results in restriciting baby’s movement, and ultimately, optimal birthing position. Not having enough room in utero through your pregnancy also affects baby’s development and can cause conditions like torticollis (muscles/ligaments shortened on one side of the neck, tilting the head to one side, limiting range of motion, often causing facial deformity). 

Chiropractors work with the pelvis throughout pregnancy to restore and maintain balance, creating an environement for a safer, easier delivery.

Your chiropractor can help to re-balance your pelvis, and specific adjustments eliminate the causes of stress on your spine and nervous system.

http://icpa4kids.com

Bring on the Vitamin D! 5000 – 6000IU every day is what is recommended to reach and maintain an optimal level of Vitamin D. Research shows that our blood serum levels to 125 - 200 nmol/L.  Boost your immune system, avoid the flu, prevent many cancers and other chronic diseases - there are even cases of Vitamin D having a significant affect on childhood asthma.

Take care, take D. 

Cannell JJ. The difference between a prophet and a madman. Br J Nutr. 2011 Nov;106(9):1317-8.

www.grassrootshealth.org

www.vitamindcouncil.org

To help ensure joint and muscle health, here are a few tips:

Pre-Hydrate: It’s important to be hydrated but don’t wait until you are running to do it. Drinking a lot of water while exerting yourself can lead to cramping. We should all be drinking about 2L. of water daily, more when we exercise and sweat.

Dynamic Stretching before: Save the “stretch and hold” moves until after your run. To warm up, do leg swings, walking lunges, high knee marching, shoulder rolls, arm swings, and good old fashioned brisk walking – Getting your body ready is so important and takes very little time!

Form: As you are running, try to keep your spine and body aligned. It is tempting to hunch the shoulders and tilt the chin up as we tire but that puts detrimental strain on the spine and nervous system. Try leaning slightly forward from the waist into your stride (with a straight back) so that you feel like you are falling forward a bit… this helps increase speed and cadence. It also allows for a more natural, relaxed leg swing.

Change it up: Change up your distances, paces and terrain to keep your body guessing, ramp up your cardio and target different muscles. Interval training is also amazing for shedding pounds and inches! Cross training is important in helping prevent repetitive strain and keeping muscle strength balanced. Incorporate strength training and try going to boot camp classes, cycling, yoga, rollerblading, skiing, swimming, join a rec. league, or whatever you enjoy or want to try.

Cool it!: Don’t forget the all important cool down after you’ve put your body (and mind) through the wringer. Plan in a brisk walk at the end of your run, and then stretch all the major muscle groups, including your upper body, holding each stretch for 30 seconds. I finish up with a home-made recovery drink to help re-hydrate after sweating buckets, and to help reduce muscle soreness. My favorite concoction is a scoop of vanilla protein powder, a bit of orange Gatorade to taste, water, ice, a splash of almond milk (optional), and if I’m feeling up to, I throw it in the blender for a refreshingly slushy creamsicle drink.

Helpful Resources:

http://www.mapmyrun.com/

http://irun.ca/

https://www.facebook.com/groups/rawkyourbodyfitness/?ref=ts

http://www.events.runningroom.com/hm2/

HAPPY RUNNING!

viagra

Medicine and medications are sometimes necessary in dealing with an acute or crisis situation. Life threatening traumas and health issues are a perfect reason to call 911, and prescription medications may be indicated, and very helpful in the short term.

Our own personal day-to-day, moment-to-moment personal choices are what prevent, and can actually reverse, chronic conditions like high blood pressure, type 2 diabetes, high cholestrol, etc. etc. Prescription meds mask our body’s perfectly natural response to stress – We are compelled to remove the actual cause of the symptoms because masking the symptoms does nothing to solve the true problem.  While regulating allowable salt content, where and what junk food can be sold etc. can help us to make healthier choices because this means that healthier choices will be available. Our government can only do so much to take care of us, though… It is time that we take our health into our own hands.

http://articles.mercola.com/sites/articles/archive/2011/11/24/modern-medicine-disease-treatments.aspx?e_cid=20111124_DNL_art_1

https://www.facebook.com/pages/Movement-for-Chiropractic-Quality-and-Integrity-MCQI/158706367550317?sk=app_139229522811253