Get Fit Or Die Trying? There Are Better Ways.

I was scanning the obituaries the other day (a sure sign I'm over 50) and saw side-by-side stories on two recently deceased individuals.

Both very different stories and very different people.

The first one was of a gentleman who'd passed away peacefully at the age of 94. He was a pioneering research scientist in the field of nutrition who was still working into his eighties. His specialty was Essential Fatty Acids, indeed he named them "Omegas."  Likely he really loved what he did for a living and practiced what he preached.

The other obit was of a women, who, apparently, also practiced what she preached. And died doing it. This gal collapsed of a heart attack at the gym, doing her daily workout. She was 44. One person remarked, "She was really healthy as far as we knew." She was considered quite "fit."

Hmm... that's doesn't seem quite right in my book. "Fit" means sound mentally and physically healthy. You don't drop dead of a heart attack at 44 if you're healthy.

So, what's my take-away from this? When it comes to exercise, don't overdo it. It's not the end all be all for "Fit"ness. In fact, fitness experts recommend at least a day off a week from active training. Walking doesn't count - a daily walk is beneficial.

And when it comes comes to nutrition, maybe look at the guy in the first obit again... he specialized in the field and lived until he was 94.

Now, I'm not saying food, or what we ingest is more important than exercise.

They are both very important and together make a world of difference. For most people who want to make a change, it's a lot easier to start exercising than it is to change eating habits.

For starters, it's cheaper. You just need to get a pair of shoes and appropriate clothing for the weather and take a walk.  Or if you can't walk, swim. Whatever gets you out of your chair. Then, when you can, add in some resistance training. As in, get some dumbbells to start with and do simple exercises.

That's enough to start. And you'll do great things for you body.

It's the eating healthy thing takes more work.

Someone told me recently that when asking their MD for advice on proper diet, he was told this: "Eat food that rots. And nuts."

Oh, if only it were that easy. I mean, that's a start, but that doctor is clearly someone who isn't trained in nutrition! It's a good sound bite, though.

Teaching people how to incorporate nutrition in their life is one of the things I help individuals with in my practice quite regularly. You can save a lot of time and money by seeking knowledgeable people. And we all like to save time and money!

Organic or Conventionally Grown Food: Is There A Difference?

I don't know if you heard about the recent Stanford University study which compared vitamin and mineral levels in organically grown versus conventional foodstuffs.

Here's the jist:

Produce, dairy and meat were analyzed and compared and they found that there was very little difference between conventional and organically grown items.

It's not hard to believe that not much difference was found, actually, because in most croplands in the United States, the topsoil has been severely degraded over the last 50-100 years. I'd much rather see differences between long-standing organic farmland such as the rice-growers "Lundberg Farms" in California and a box of instant rice from the shelf. With that, there's so much more at stake than vitamin/mineral status.

I've eaten organic products since picking up tiny, spotted apples in a Nutrition World at Har-Mar Mall in Roseville... that's Roseville, Minnesota, not California. This was way before the USDA standards were imposed in 2002. Matter of fact, America's oldest certification program, Maine Organic Farmers and Growers Association (I love the acronym, MOGFA), was formed in 1971.

I think it's important to point out what national standards regulate. The following are prohibited in organic products: artificial colors, flavors and preservatives; added growth hormones, antibiotics, pesticides, insecticides, sewage sludge (do you remember the fight over that? the good guys won), radiation and genetically modified foods (GMO's).

Sounds like stuff you don't want in your kitchen, on your table, or in your mouth, right? So before I give you my opinion on the findings, I just want to point out that even if the thought of eating this stuff doesn't bother you, just having less of a toxic load in the environment they're produced in is better in general. Be kind to Mother Nature. As one of my patients put it recently, "It's better for the earth, too!"

But back to the study. It was a "meta-analysis," which means that the results of a bunch of papers were added up. One of my issues with the study was pointed out by the "Organic Consumers Association," an advocacy group based in Finland, Minnesota. They discovered that there were papers included in the study which pre-dated the onset of the USDA standards formulated in 2002. This harms the credibility of the data, obviously. If there are no standards in place, there's no way to compare products.

I would not stake my decision of whether or not to eat organic foods on this study's findings. The chemical residues and hormones in conventional products and the integrity of the farmland which is being threatened by the use of GMO crops is a much more important issue to base a decision. Where is that study, eh?

Well, it's time to go make dinner: Organic rice with tofu, homemade pesto with homegrown basil, yummy stuff. Must have some veggies in the fridge to throw in there...

What Does A Balanced Lifestyle Mean To You?

 What's the big deal about balance and what does a balanced lifestyle mean to you? 

It varies from person to person. And within each persons life, too. Let's start by looking at what the word actually means.

I looked it up. Along with weights and measures, there's this:

Balance = A means of judging or deciding

I liked that. What it tells me is that achieving some balance isn't impossible, and that it depends largely on the decisions we make regarding exercise, diet, and other things that are in control. We truly have the ability to change one of these parts, or components, if something isn't working.

Oh, yes, components.

Chiropractors have been talking about the components of a healthy (balanced!) lifestyle for around 100 years. We call it the "Triad of Health."

We break it down into the following three parts.

1) Structural - physical components, such as the spinal column, joints (This is the Body)
2) Emotional - or Spiritual (This is the Mind|)
3) Chemical - or Nutrition

That covers it, if you think about it. And they're all interconnected. If one is ailing, the effects will show up in the other two.

So, when I'm evaluating a patient, whether it's their first visit or fiftieth, or just listening to their concerns, I keep all of those in mind.

Because you have to keep it in balance.

Is There a 'CURE' In The House?

Cure... is a word I truly dislike. To me, it's one of those four-letter words.

I don't use this word in my professional life, or private life, for that matter. I have to be honest: I'm actually not allowed to use that word professionally because my "scope of practice" in Minnesota, where I'm licensed, says I can't. As a matter of fact, only health care practitioners who are overseen by the state Medical Board can use the word in reference to their work - folks like M.D.'s, D.D.S.'s and D.O.'s.

That's okay with me, though. Because I'm allowed to say other things.

I can say that my therapy helps alleviate pain; assists the body's return to health from various conditions and injuries; helps restore normal function to the nervous system and helps restore normal motion to the spine and other joints in the body.

Research over many decades has shown Chiropractic therapy and adjusting can do that and so much more. Those are pretty great others in my opinion. And it's so gratifying to see it work!

So... back to that word I dislike: cure. Why do i dislike it so much? It gives all the power to the practitioner. I, like many Chiropractors, prefer this six-letter word: innate.

According to Merriam-Webster, here's the definition:

Innate: existing in, belonging to, or determined by factors present in an individual from birth.

Chiropractors use innate like this: "You body has an innate ability to heal itself."

Wow! Who has the power now?!

This doesn't mean if you break you leg or they have a nasty disease I'm the doc to see. But for many conditions including pain, inflammation and loss of normal bio-mechanical function, Chiropractic care can help immensely.

And because I'm trusting the innate to finish the job I start, I'm showing my respect for this wondrous creation we use to navigate this world, our physical bodies.

To your health!
http://northwestminneapolischiropractor.com

Dr. Dave's 1st Blog Post: Ergonomics and You

Hi, I’m Dr. Dave. As the “other half” of Boulevard Natural Healing Arts (Dr. Jeanne being the other!), I’ll be popping up this blog from time to time to offer up thoughts on my areas of expertise. 

Today's topic: Ergonomics! 

Almost everything I needed to know about ergonomics I learned from my piano teacher in the 4th grade. 

For those of you that didn’t take piano lessons, the basics are sitting up straight, not looking down at your hands, and keeping your wrists straight or “floating” over the keys.  

The funny thing is... typing at a computer and playing the piano are almost the exact same motion.  Now, this formerly free advice has turned into the big business of ergonomics. Who knew my piano teacher was so ahead of her time?

What is Ergonomics?

Ergonomics is a fancy name for how your body moves and supports itself with the use of muscles, ligaments and bones in relation to mechanical supports and tools.  (I.e.: sitting at a computer.)

I hate to be the bearer of bad news, but you are most likely sitting at your computer incorrectly right now. This is by no fault of your own - most people don't even know that they are, or... that sitting at a computer incorrectly can put you at risk for health problems, including fatigue, body discomfort, headaches and emotional stress.  

So just adjust the way you sit at your desk and get no more midday headaches?

Yes -  if you know what you're doing. There are actually several other issues that have to be addressed to make a completely ergonomically friendly workstation.

As an Ergonomics expert, I've gone into many local businesses throughout the Twin Cities to set up work stations using SittingSafe® standards. That's step one.

The second step is showing employees the proper way to sit at computer stations to alleviate aches and paints and help prevent new problems stemming from poor posture.

The bottom line is this: You need allow your body to sit (or stand) correctly with the least amount of stress and then move the equipment to support and fit you, rather than forcing your body to adapt to the equipment.

It's time to get these tools to work for you.  You are allowed to move office equipment to fit your own physical size and shape, and if something doesn’t fit, see if you can replace it.   

For example: a mouse.   

There are a multitude of mouse sizes and shapes available - so change them up to prevent repetitive stress injuries. I usually recommend having 2 or 3 different ones to switch around if my hand gets tired. Like a carpenter has several different sizes of hammers, you can have a different mice (or is it mouses??)

So, if you find yourself slouching in your chair, hunching forward to see the monitor, or anchoring your wrists down on the desk when keying, not only would you be a pretty bad a piano player, you are putting unnecessary stress on your body and working much harder than you need to be at your computer.   

If you'd like more information about how I can help you or your business, let me know!

Yours in health, 

Dr. Dave

http://northwestminneapolischiropractor.com 

Office: 612.259.7323

Dirty Dozen: The 12 Most Contaminated Fruits & Veggies in the Market

It's official: summer's over.

On to fall colors, sweaters, boots, before you know it snow... ugh.

For now though, it's time to enjoy the abundance of fall fruit - especially that one-a-day wonder we call the APPLE. 

There are many ways to enjoy apples: in the raw, in a pie, in a sauce, in a slaw, and especially in a turnover!

What may not be good however, is the source of where your apples came from.

Did you know that conventionally grown apples are the most pesticide-laden produce in the market? 

According to the latest list from The EnvironmentalWorking Group, there are 12 fruits and veggies - when not grown organically - that are highly contaminated with harmful pesticides.

THE DIRTY DOZEN:


1) Apples                                                    7) Grapes (imported)
2) Celery                                                     8) Sweet Bell Peppers
3) Strawberries                                            9) Potatoes
4) Peaches                                                  10) Blueberries (domestic)
5) Spinach                                                  11) Lettuce
6) Nectarines                                              12) Collard Greens/Kale

Stuff you feed yourself and your kids everyday, right? That’s why it is especially important to always buy organic and avoid nasty chemicals.

The good news is the EWG also prepared a list of what they call the CLEAN 15: foods that are the least likely to need pesticides.

1) Onions                                                  
2) Corn                                                        9) Cantaloupe (domestic)        
3) Pineapples                                              10) Kiwi Fruit
4) Avocados                                                11) Cabbage
5) Asparagus                                               12) Watermelon
6) Sweet Peas                                              13) Sweet Potatoes
7) Mangoes                                                 14) Grapefruit
8) Eggplant                                                 15) Mushrooms                       
  
Here's another rule of thumb I use forced to buy non organic produce: If it has a thick skin, at least you know there is some protection from the chemicals and you can peel it off. 

Also, make sure to wash all produce with warm water and soap beforehand. (This is to guard against bacteria as well as chemicals.) You definitely don't want salmonella in your GI (gastrointestinal) tract. Remember all those nasty outbreaks around the globe the last few years? Dangerous stuff and no fun either.

Remember, just because you can buy non-organic fruits and veggies, doesn't mean you should.

Yours in health,

Dr. Jeanne Masanz, DC

http://northwestminneapolischiropractor.com 

Office: 612.259.7323

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