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 Josh's Blog
February 14.2010
What are you going to choose to eat today? If you want to be tired, anxious, depressed, hyperactive but unfocused, pack on belly fat, clog your arteries, and fuel cancer cells, then go ahead and eat the processed, highly refined bagel and spread some of that cream cheese on it too. Eat like the average American eats; he who eats 158 pounds of sugar a year. No! Don't do it! Don't eat what is always most convenient. Make the extra effort to fuel your body properly. Give it the good stuff...the vegetables, the lean protein, the healthy fats. Nutrition and what we put in our body is the foundation on which your body runs. Nutrition is the source for all the raw materials you need to thrive. This type of nutrition is available to us if we know where to look for it and make the effort to get it.
February 13.2010
My workout today:
TRC Warmup followed by:
3 x 500 meters on indoor erg (1) 1:55; (2) 1:50; (3) 1:45
- 2 minute recovery walk on treadmill between work intervals
followed by 24kg kettlebell 1-arm clean and press
5 X 1, 2, 3, 4, 5 reps per arm
- did 1 pullup after 1 rep right / 1 rep left; 2 pullups after 2 reps right / 2 reps left; etc...
* if you are having trouble understanding this, I did 75 reps per arm and 75 pullups
followed by:
5 rounds of 24kg kettlebell swing (30 seconds work / 30 seconds rest) for total of 5 minutes
January 24.2010
The evidence between blood serum levels of vitamin D and reduced cancer risk continues to pour in. Recently, it's been shown that increased blood levels of vitamin D may reduce the risk of colorectal cancer by as much as 40 percent. The study also mentions that greater dietary intake of calcium was associated with a lower colorectal cancer risk as well.
Source: BMJ, January 2010.
January 23.2010
I look at it like this: If you don't make the effort to be healthy, you increase your chances of feeling lousy and having a shortened life. By choosing to consistently make efforts toward health, you will increase your chances of living longer, feeling good, and living a productive life. For me the choice is easy. What choice will you make today?
January 20.2010
Boost your cold- and flu-fighting defenses with vitamin D. In a recent study (Colorado Denver School of Medicine) of 19,000 people those with the lowest blood levels of vitamin D - less than 10 ng/ml - were more than 35% more likely to report a recent respiratory infection (such as cold or flu) than those with the highest levels - 30 ng/ml or higher. This further supports the continuing evidence that vitamin D may play an important role in the body's immunity. Your self-defense strategy: In addition to vitamin D from sun exposure, aim to get a total of 1,000 international units (IU) to 2,000 IU daily of vitamin D from food such as eggs and fatty fish and supplements. Designs For Health's Vitamin D Synergy supplement has 2,000 IU. It is the supplement I personally take.
December 06.2009
There is no such thing as junk food. There is food...and then there is junk.
November 29.2009
Yesterday I was engaged in conversation with a patient who asked me where I got my fiber from if I did not eat bread and cereal. My answer was I ate plenty of vegetables. My point being that there is in fact no comparison between fiber amounts and overall nutritional density of vegetables (particularly green vegetables) and whole grains. Compare two important nutrients between green vegetables and whole grains: fiber and potassium. On a calorie-by-calorie basis, green vegetables contain substantially more fiber than whole grains. Two pieces of whole grain bread contains approximately 140 calories, 4 grams of fiber and 140 mg of potassium. Compare that to two cups of broccoli containing only 87 calories, more than 9 grams of fiber and approximately 1,000 mg of potassium. You want more? Green vegetables, when combined with other healthy foods such as fruit, can play the leading role in your nutritional health. Check this: by eating 1 apple, 1 pear, 2 oranges, 2 cups of broccoli, and 4 cups of romaine / mixed leaf lettuce on a daily basis, you would get approximately 450 calories, 28 grams of fiber, and more than 2,800 mg of potassium. The average American consumes less than 15 grams of fiber per day, even though the typical recommendation is to get 25-30 grams per day (most studies now show that even that amount is too low). The take home message from this entry is this: green vegetables are filling, pack a whallop of a nutritional punch, are very low in calories, and need to be a part of your daily caloric consumption.
November 21.2009
This diet, that diet, Sugar Busters, The Zone, South Beach...almost everywhere we turn today we are exposed to a new diet routine that is supposed to cure our nation of obesity and its overall declining health. My take is this: Ultimately we are all the final authority over how we feed our body, and we all have to find what works best for us. Favor experimentation over rigid rules. I am not suggesting you go on a Twinkie binge and see if it works for you. Not at all. Use common sense and follow some of the basic guidelines I have listed in this blog and written about in my newsletters. Once you find what works best for you, you will feel so good that the efforts you make to eat, drink, and live "clean" will not seem difficult at all. Much like relationships, diet involves lifelong learning and practice.
September 28.2009
Just eat less sugar! It can be as simple as that. While eating less sugar is better for you, eating no refined sugars and sweeteners is optimal. Eating sugar makes you want more sugar. It can be very difficult to regulate your intake of sugar if you allow it in your diet at all. If you must eat sugary foods, have them only on special occassions, or at most, once per week. Sugar should ideally only be in your diet where it occurs in nature - in berries and other fruit, sweet potatoes, carrots, and other produce rich in antioxidants, vitamins, minerals, and fiber.
September 27.2009
The has been much talk recently in the health and nutrition media about the "anti-inflammatory" diet. While it seems to be the new thing, when you think about it, it has actually been around for many years. Whereas now it is a specific diet, it used to be more of a concept. What's my point here? Well, there are some underlying themes that fuel inflammation. Rather than get all caught up in terms such as GMO free vegetarian, all-organic, raw foods, etc...there are some simple guidelines which can be followed to ward off inflammation, promote a healthier system, and move closer to optimal health. There are five common dietary imbalances that cause inflammation. They are: 1) too many calories, 2) too much saturated fat, 3) too much sugar and refined carbs, 4) high omega-6 to omega-3 ratio, and 5) high sodium to potassium ratio. Unfortunately, all too often all five of these imbalances are present in many meals. Take a typical fast-food lunch for instance. One goes to the local Mickey D's and orders a cheeseburger, fries, and soft drink. This meal offers high calories, high saturated fat, high sodium, high refined carbohydrates, and low amounts of omega-3 fatty acids. If this person then has dinner consisting of of a couple of slices of pizza, salad (iceberg lettuce, cherry tomatoes, and croutons with blue cheese or Italian dressing) and a beer, the result is a second consecutive five-point pro-inflammatory exposure. In future posts, I will continue to explore this topic of "anti-inflammatory diets", including looking at various pro- vs. anti-inflammatory foods and how to apply the concepts of reducing inflammation in practical ways for all of us.
August 12.2009
With all of recent talk about ways government is going to control health care costs, obesity seems to be the most worthy target. It has been recently estimated that in 2008 Americans who were 30 or more pounds overweight cost our country over $147 billion in weight related medical bills! This is double the amount just one decade ago. Obesity now accounts for 9.1% of all medical spending. Overall, data shows an obese patient has close to $5000 in medical bills a year compared with less than $3500 for a patient at a healthy weight. Furthermore, the average American is 23 pounds overweight. What does all of this mean? If we really want to bring down health care dollars, we have to get people eating right, exercising, and living a healthy lifestyle. Changes must be made at home with both kids and parents, in schools, and in neighborhood communities in order to really confront the obesity problem. If changes fail to be made, you can be somebody is going to be paying for treating all of the weight-related illnesses. In 2008, taxpayers picked up half of the $147 billion tab.
August 6.2009
Can foods and other supplements be used to help control pain naturally? Absolutely! Here are some steps you can take to help control pain.
1. Absolutely avoid hydrogenated oil. Avoid other pro-inflammatory foods like high fat animal products, refined sugar and chemical additives.
2. Eat plenty of vegetables.
3. Drink plenty of water.
4. Take fish oil or other essential fatty acid.
5. Take enzymes on an empty stomach. Enzymes are especially effective for treating acute pain.
Many people are amazed at how well these simple changes work to eliminate pain.
July 30.2009
More and more is being written about the dangers of consuming trans fats. This is a good thing! Trans fats should be avoided like the plague! What exactly is it? Food manufacturers, in an effort to ship and store their products better, use a process called hydrogenation to turn an unsaturated fat into a saturated one. It changes the configuration of the fat molecule, creating a trans fatty acid. On a molecular level, this is like turning a right-handed glove into a left-handed one. Trans fatty acids cannot really be used by the body - in fact, they are worse then useless. They interfere with normal fat metabolism and are now being linked to heart disease. You really want me to gross you out? Get this - Trans fatty acids have a half life in the body of 51 days. This means that it takes 51 days for your body to get rid of half of the trans fats you eat! In other words, after 51 days, half of the hydrogenated oil in the doughnut or cracker or candy bar you ate will still be in your system! In another 51 days, you will still have one-fourth of it. Beware of trans fatty acids. Look for them on product labels. Do not consume anything with the words "hydrogenated" or "partially hydrogenated" in it.
July 24.2009
Yesterday a friend of mine commented to me how well he has been feeling since beginning to take the supplements I suggested he take. This is a man who has been taking two Celebrex a day for several years for pain in both of his shoulders. He reached a tipping point a few weeks ago where he just wanted to get off of the prescription drug. He has since been taking two teaspoons of fish oil a day (equivalent of 4 grams), four capsules of Inflammatone a day, four capsules of Arthrosoothe a day, and five capsules of VasculoSirt a day. It took about a week to begin feeling the effects, but he stuck with it and is now in awe of how well he feels without taking the Celebrex. Will everyone with joint pain and other inflammatory conditions respond so well to natural alternatives? Not necessarily. However, natural alternative methods are worth trying if it means you can stay away from drugs that have both known and unknown side effects.
July 19.2009
I am been a big time fan of supplemental nutrition for a long time. Since opening my practice more than three years ago and now, I have become an advocate of Designs For Health and Biotics - two supplement manufacturing companies that rise above the rest when it comes to the quality of their finished product.
As a healthcare practitioner I am oftentimes asked, "How do I know which vitamins are good quality?" Let me first say this: the quality of different supplements varies significantly. Purchasing supplements is a lot like buying a car. You can buy a Mercedes or you can buy a Hyundai. While most people have to be somewhat cost conscious, when it comes to supplements, I do not advise buying on price alone. I don't think bargain hunting is very wise when it comes to something as important as your health. Generally speaking, you get what you pay for. You can get a bottle of omega-3's from Designs For Health for $30, or you can get a bottle of omega-3's from Costco for a third of that price. I have done the research and I have several testimonials from patients who have tested this theory. If you choose the cheaper supplement based on price alone you can bet in most cases you are getting a form of the vitamin or mineral or fatty acid that is not produced to high standards, is not as easily absorbed by the body, is potentially full of other unhealthy ingredients, and may not even contain the amount of the nutrient that the label claims.
July 13.2009
Today or the next time you go to the grocery store, take notice of the layout of the store. You will find that the real food is around the perimeter of the store, while the pre-packaged, chemical-filled, science foods make up the middle aisles. Grocers do this with good reason. The real, fresh foods have short shelf lives. Therefore, these foods need to be sold quickly. Placing them on the perimeter allows them to be stocked and removed quickly. Contrast this to what you will find consuming the middle aisles. You will find boxes and boxes of different foods chalk full of chemicals and preservatives giving them a longer shelf life. Tip #1 when shopping for your food: Stay around the outside edges of the grocery store when doing your shopping. Spend as little time as possible in the middle aisles. In fact, do this: limit your time in the middle aisles to 5 minutes or less! You may have to pick up the pace to stay under 5 minutes. Think about it this way...you will limit your consumption of unhealthy foods, and you will elevate your heart rate giving you a little workout in at the same time!
July 09.2009
It isn't just fat that makes you fat. With food marketing trends and the diet recommended by the American Dietetic Association many have been misled into believing this is true. There is often an effort by most to avoid fat and consume primarily no fat or low fat foods. The problem with this approach is that most of these no fat and low fat foods contain a staggering amount of "junk" (simple sugar) carbohydrates. It is much easier for the lay person to conceptualize that fat makes you fat, rather than to understand the concept and the biochemistry involved of sugar being converted to fat and making you fat. Consider this: most cattle are fed corn to quickly make them big and plump for slaughter. What is corn? Answer: mainly a simple carbohydrate - not a fat. The fact of the matter is either fat or sugar can make you fat if they are over-consumed. Don't be afraid to eat fats...just eat the good, polyunsaturated and monounsaturated fats such as those found in fatty fish, olive oil, avacado, and nuts. Incorporate these fats within your food plan each and every day. They are not only good for your health; you may also find yourself pleasantly surprised by your increased energy levels, less frequent sugar cravings, and improved body composition.
July 5.2009
I am oftentimes asked by others what I eat and drink. Without listing the particulars, there are some basic guidelines you can begin with which for most everyone will improve their eating habits and how well their body funtions almost immediately.
Basic Guidelines:
1. Drink plenty of water each day - drink 0.6 to 0.7 ounces of water per pound of body weight.
2. Eat plenty of vegetables each day - strive to make vegetables at least 1/2 of the food you eat (by volume).
3. Avoid trans fats, partially hydrogenated oil, hydrogenated oil, and deep fried foods.
4. Avoid refined sugar - this includes corn syrup and high fructose corn syrup.
5. Avoid refined carbohydrates - be on the lookout for these in "non-fat" and "low-fat" foods and stay clear of them.
6. Avoid chemical additives - these are always found in processed foods.
7. Never skip meals.
8. Eat slowly and chew your food thoroughly.
July 2.2009
Yes, I am still around. A friend of mine pointed it out to me earlier today that I had not made a blog entry since April. It is a priority of mine to get back in the game of making regular entries filled with information I hope you find interesting and helpful.
A couple of nights ago I went to Nashville's own Belcourt Theater to check out the film, Food, Inc. You can view the trailer here: http://www.imdb.com/video/imdb/vi2494759449/
The movie takes an in depth look at who and how our food system really operates. Eye-opening to say the very least. The movie will not only change the way you want to eat, but it will change the way you shop for foods when walking the supermarked aisles. A must-see for everyone. Having walked out of Food, Inc. inspired, I will be using food as the theme of this blog for the months of July and August. As always, if you have any thoughts, comments, or questions, please let me know.
April 22.2009
Another reason to avoid prolonged or excessive use of NSAIDS
Recent studies have revealed that heavy NSAID (non-steroidal anti-inflammatory drugs) have a higher risk of developing dementia than those with low or no use. A study in this week's Neurology suggests that regular use of pain-relieving drugs, including ibuprofen and naproxen, may raise the rate of cognitive decline. Those participants in the study who were heavy users (one criteria was taking at least one NSAID a day for at least 16 months) had a 66% higher risk of developing the condition than others with low-to-no use. It is important to remember that there are safer alternatives than NSAIDs to combat pain and inflammation. Furthermore, there are lifestyle strategies we can adopt to prevent a lot of pain and dysfunction in the first place.
March 26.2009
Tonight Duke University led by Coach Mike Krzyzewski play Villanova in the Mens NCAA Tournament round of 16. I have always been a Coach K fan. Coach K has been on quite a ride this past year after guiding the USA Olympic Basketball Team to gold and now leading his squad to the Sweet Sixteen. Needless to say, he has been quite successful at Duke; winning National Championships in 1991, 1992, and 2001. What his team has accomplished this year and the current run they are on has some saying this could be his finest year of coaching ever. This morning I read a quote of his I absolutely loved. If he hasn't figured it out already, he should use a variation of it as a chapter title in his next book.
Coach K says, "I told our team we need to play because of anticipation, not expectation. Anticipation gets you forward; expectation inhibits." I love this! How many times have you or someone you know expected something to happen a certain way...it didn't...and it leaves you feeling low. Just a simple change in the word; a simple change in your attitude towards an event can make all the difference. Go into it anticipating, being alert, prepared for whatever comes your way, dealing with it, overcoming it, and coming out a stronger person.
March 13.2009
Earlier today someone in my office remarked, "Oh, she's having a bad day." At the time I didn't think too much of it other than silently hoping her day improved, but now sitting and reflecting on the day's events, I am thinking more of it. I am thinking I do not have "bad" days. Tough days...or better yet, challenging days, yes. But not bad! I can walk, run, jump, see, hear, feel...I can breath. Furthermore, it is those daily challenges that make me stronger. At the time, the challenges that arise during a given day may not be so convenient, but in the end I always feel victorious after I have found ways make it all work.
March 6.2009
Yesterday I had three patients ask me what my workouts are like. I figured this would be a convenient place to give an example for those interested. While my workout routine is varied, I do program the exercises and overall volume with specific objecitives in mind. Whether the workout consists of running, rowing or resistance training - or a combination of all of them - a typical mirco-cycle of workload would look like this: hard, medium, very hard, easy.
Todays workout:
Jump rope; dynamic mobility drills
Run 800 meters at 5:30 / mile pace
Pullups from rings - 12,11,10,9,8....down to 1
w/ 30 seconds of upper body iso-hold down position between sets **
Kettlebell step-ups on 18" box (16kg. hold in clean position)
- 12,11,10,9,8...down to 1 each leg
Run 800 meters at 5:30 / mile pace
Cooldown with Tiger Tail
** A set is pullups for prescribed number of reps followed immediately by 30 seconds of isometric hold in pushup down position followed immediately by step-ups for prescribed number of reps.
February 28.2009
If you are still not convinced how essential omega-3 fatty acids are to your overall health and well being, check out this recent article from MSNBC: http://www.msnbc.msn.com/id/29104695/
I found it very interesting and informative.
February 23.2009
Most of us have heard how important sufficient vitamin D levels are to bone health and the prevention of bone-related disorders. New research continues to show how truly important this vitamin is to all aspects of our overall health. Researchers from three prominent universities have uncovered a significant link between insufficient vitamin D levels and cognitive decline. A study of nearly 2,000 subjects revealed that lower vitamin D levels corresponded with higher levels of cognitive impairment. In fact, the people who didn't have optimal levels of vitamin D were more than twice as likely to have problems with their brain function.
February 13.2009
How many times have you thought or heard from someone else that eating healthy foods is too expensive? There are many people out there who do believe this, and instead opt for a pro-inflammatory, refined, sugar-laden, and fatty alternative. Don't be misled that eating healthy is not an option because of cost. Check this: a cup of coffee and donut run about $5. A 20-ounce can of soda costs more than $1. In contrast, you can get three pounds of frozen organic vegetables for less than $5, a large sweet potato, which for most can be eaten over two meals, for 75 cents, and good old water, the best drink around, for free. When considering costs regarding your health and well being, medical care for pro-inflammatory diseases is extremely expensive and generally preventable by adopting an anti-inflammatory diet that is no more expensive than one that is pro-inflammatory. In short, it is not more expensive to eat anti-inflammatory if one shops wisely.
February 10.2009
I recently read the following...and it is money.
Motivation is fuel for the mind, the desire that draws you toward what you want. If you really want something you will do just about whatever it takes to reach it. Motivation is one of life’s more powerful elements. You can use motivation as a tool to reach your goals. It is a mental hunger, a hunger to have what you want. t is an inner appetite that won’t be satisfied until its reward is tasted. Motivation makes discipline easy. Once you are motivated to achieve a goal, you simply keep at it until you reach it. Without motivation, discipline is really tough. So whatever you want for yourself, whether it is a better body, a healthier diet, to move up the career ladder...make the goals crystal clear so that your motivation makes discipline easy.
January 31.2009
The t-shirt read, "REAL athletes row....others just play games." While I wouldn't necessarily agree with this completely, I will say one thing...rowing competitions are no joke. Today my family and I drove to Chattanooga for the 2009 Tennessee Indoor Rowing Championships. The challenge: row 2000 meters as fast as you can on a Concept 2. I knew going in I was going to experience some discomfort, but I'll tell you what...at 1200 meters I thought the race should have been near over. What a burn! I could feel the lactic acid in my lungs and legs. Considering it was my first time in such an event, I walked away satisfied with my effort and third place finish. So, yeah, I am giving props to all of the rowers out there. You either get down or you lay down, and the men and women there today were there to get down. After the competition we checked out the aquarium and IMAX theater to complete a fantastic experience.
January 30.2009
Think of your body as a high performance Lamborghini . Filled with premium fuel, it will surely be capable of giving you all your would expect of it - that is, precision handling, speed, acceleration. However, fill it with sludge and it will perform far below its capabilities. Your body is much the same way. What you decide to fuel your body with determines to a very large extent how well it performs. The same holds true regarding body composition. Training and conditioning your body is important, but nutrition is the true foundation. The foods and fluid you choose to give your body are the engine for transformation. The rules are simple: more protein, more fiber, more healthy fats, fewer processed carbohydrates. and so on. Most have read or heard this before. These are the facts. Whether we choose to accept them is up to us.
January 28.2009
Earlier today I had two individuals present with what they described as "low back and hamstring tightness that just doesn't go away." Both had seen other therapists before coming to work with me. Both had been told to "stretch" their low back and hamstrings. From listening to others with similar presentations in the past, this is routinely prescribed in many clinical settings. Yet when we performed a few provacative tests, the pain was exaccerbated by neural tension. This type of pain and tension cannot be "stretched away." Finding where the nerve is entrapped and then getting it to move properly again is the key. Once the nerve is released, ceasing the stretching routine will allow the nerve to desensitize and a greater range of pain free motion should return. This does not always happen immediately, but it will if the correct measures are taken. The take home message here is there needs to be more consideration regarding the prescription of stretching exercises.
January 20.2009
I read in Monday's edition of USA Today some pretty alarming statistics concerning middle-aged men (44-55 years old). The American Cancer Society reports the following: One in 49 men are at risk for cancer of any kind. One in 347 are at risk for prostate cancer. One in 437 for colerectal cancer and 529 are at risk for lung cancer. Now consider the following: most middle-aged men are overweight and many are obese. In fact, recent statistics show that one-third of men in this age range have metabolic syndrome - a combo of risk factors including high blood pressure, high blood sugar, high cholesterol, and too much abdominal fat. One conclusion can certainly be made from this information: Many of the individuals at risk for these cancers (and other leading causes of death such as heart disease) are putting themselves at risk with their poor lifestyle choices.
January 17.2009
This morning when I turned on ESPN I listened momentarily to the segment on Anquan Boldin - wide reciever for the Arizona Cardinals. They were giving an update as to his status for this weekend's NFC Championship Game. Two weekends ago he apparently injured his hamstring forcing him to miss last weekend's playoff game. What really caught my attention were the clips they kept showing of him on the sideline immediately after the injury. If you watch the replay, he pulled up some while running down the sideline for a score. After going to the sideline, the first thing the training staff did was put him on his back and stretch the hamstring! Giving the benefit of the doubt, maybe the staff thought is was just a cramp. However, even if that were the case, which apparently it was not, why stretch the hamstring? They could have been doing more harm than good. In either case - strain or cramp - the hamstring was being overrecruited and overloaded. This is termed synergistic dominance. The pattern of excessive dominance of one muscle of a synergistic force-couple (hamstring) can lead to an impairment of the dominant muscle (gluteus maximus). In a nutshell, when one muscle of a synergistic pair is the prime mover and is generating the greatest amount of tension for a specific action, the muscle will be susceptible to an overuse syndrome. So in Anquan's case, a more favorable approach could have been to 'upregulate' the other muscles contributing to normal hip extension - that is, get them working. Perhaps if they did not subject the hamstring to further microtrauma through stretching, Boldin could have played in last week's game.
January 15.2009
Something to consider for all the "crunch-happy" fitness experts out there when programming exercises for core strength and stability: reduce time in lumbar flexion. There are already so many times throughout the day when people subject themselves to lumbar flexion (think of slouching in your chair) it makes me wonder why you would include this in training. With spinal flexion being the mechanism for disc herniation, this should be of some concern. The spine only has so many cycles of flexion (capacity) available before something bad happens. My thought is to save these times for sport and everyday activity (getting a baby out of a car seat) when flexion is invariably going to occur. So save the crunches and go to plank variations, birddogs, iso-hold variations, and chops.
January 12.2009
Today we are launching the new website which includes this blog page! Check out all of the new content on the site, and of course check in with the blog for some useful information, healthy tips, and more! |
