High-intensity or Moderate-intensity: It doesn’t matter for fat loss

Taken form the following study: A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity.

Exercise combined with diet modifications has been shown to be more effective than either alone for promoting weight loss.

So what exercise works better for weight loss? High-intensity interval training (HIIT) or sprint interval training (SIT) with moderate-intensity continuous training (MICT).

HIIT and SIT result in similar reductions in body fat percentage and total body fat mass as MICT, especially when matched for energy expenditure.

These results show that the type of cardio performed for fat loss (intervals vs. steady-state) probably doesn’t matter as much as the number of calories burned in the exercise session.

A focus should also be placed on whether you can see yourself sticking with your chosen exercise modality for the long-term.

Some form of exercise is better then no exercise.

 

source:https://www.ncbi.nlm.nih.gov/pubmed/28513103

Chiropractic: Coming to a hospital near you!

Imagine chiropractic care as a pain management option at hospitals nationwide. Not as far-fetched as you might think now that The Joint Commission, which currently evaluates and accredits more than 21,000 health care organizations and programs throughout the U.S. – including nearly 90 percent of all U.S. hospitals – has issued revised pain assessment and management standards. The revised standards represent a continuing trend by health care organizations toward nondrug pain management, and away from opioids and other drugs.

The revised standards, effective Jan. 1, 2018, require the commission’s accredited hospitals to “provide nonpharmacologic pain treatment modalities” as a necessary performance element. Chiropractic is included among the potential nondrug treatment options hospitals can utilize to meet the standard, as the commission’s 2015 revision stipulated the inclusion of chiropractic care when it first defined nonpharmacologic approaches to pain management:

Imagine chiropractic care as a pain management option at hospitals nationwide. Not as far-fetched as you might think now that The Joint Commission, which currently evaluates and accredits more than 21,000 health care organizations and programs throughout the U.S. – including nearly 90 percent of all U.S. hospitals – has issued revised pain assessment and management standards. The revised standards represent a continuing trend by health care organizations toward nondrug pain management, and away from opioids and other drugs.

The revised standards, effective Jan. 1, 2018, require the commission’s accredited hospitals to “provide nonpharmacologic pain treatment modalities” as a necessary performance element. Chiropractic is included among the potential nondrug treatment options hospitals can utilize to meet the standard, as the commission’s 2015 revision stipulated the inclusion of chiropractic care when it first defined nonpharmacologic approaches to pain management:

“Both pharmacologic and nonpharmacologic strategies have a role in the management of pain … strategies may include the following: Nonpharmacologic strategies: physical modalities (for example, acupuncture therapy, chiropractic therapy, osteopathic manipulative treatment, massage therapy, and physical therapy), relaxation therapy, and cognitive behavior therapy.” [Italics added]

The 2017 revised standards do not prohibit commission-accredited hospitals from pharmacologic approaches; however, the standards emphasize safe opioid and non-opioid prescribing and use, patient education on pain management plans of care and the potential side effects of treatment. The standards also make pain assessment and pain management “an organizational priority” to be adopted by hospitals.

More information about The Joint Commission is available here.

“Both pharmacologic and nonpharmacologic strategies have a role in the management of pain … strategies may include the following: Nonpharmacologic strategies: physical modalities (for example, acupuncture therapy, chiropractic therapy, osteopathic manipulative treatment, massage therapy, and physical therapy), relaxation therapy, and cognitive behavior therapy.” [Italics added]

The 2017 revised standards do not prohibit commission-accredited hospitals from pharmacologic approaches; however, the standards emphasize safe opioid and non-opioid prescribing and use, patient education on pain management plans of care and the potential side effects of treatment. The standards also make pain assessment and pain management “an organizational priority” to be adopted by hospitals.

More information about The Joint Commission is available here.

The 90% rule


 

Eat more vegetables and less garbage. I go with the 90% rule. If you’re eating the right things in the right quantities 9 out of 10 times, you’re probably going to be at a pretty healthy body fat percentage.

Eat like an adult.  You don’t need desert every time you eat dinner.

This takes discipline.

I love the definition Jim Wendler gives: “Discipline is doing what you don’t want to do when you don’t want to do it.”

The Agony of Feet

Have you taken a good look at your feet lately? What do you notice? Are there any calluses, corns or bunions? Do your feet look red or do your toes look cramped and pushed together? Sore, aching feet can be more than inconvenient – they can put you out of commission.

Conditions ranging from calluses and heel spurs to plantar fascitis and Achilles tendon injuries can severely impact your quality of life. Long-term problems will result from these conditions if the proper treatment is not sought.

Here are possible treatment options to give you an idea of how to help yourself and when to seek help from a professional.

 

Have Dr. Steve adjust your feet! If you have never had your feet adjusted by Dr Steve, you don’t know what you are missing. Aside from helping to support your three arches by getting the bones to move back to where they should be, it feels great.

 

Talk to Dr. Steve about flexible, custom-made, three-arch foot inserts (Orthotics)! Since the connective tissue under your feet is now permanently stretched out to some degree, you need the support from now on. Once you get the inserts, wear them appropriately. You want to keep your feet stabilized so they don’t get any worse.

 

Do exercises! Keep the underside of your feet loose by rolling a tennis ball or golf ball under them. Thirty seconds, twice a day will help keep your feet more relaxed and stretched.

 

Get supportive shoes! Wearing a shoe that fits properly and offers the best support will help keep your feet from over pronating.

 

Are your children ready for heavy backpacks?

School is in full swing which means our kids will be coming home with full backpacks for the next several months.  Believe it or not, there is a proper and healthy way for our children (and ourselves) to wear backpacks.

According to a study published in the Journal of Pediatric Orthopaedics, nearly 36% of children who use backpacks experience back pain. 34% of children with back pain limit their activities as a result, and 14% are taking medication for the pain.

The video I’ve linked below is a great way to see how to adjust backpacks so they are worn safely.

Huge New Study Casts Doubt on Conventional Wisdom About Fat & Carbs

Fat, once a dirty word when it came to diet, has been edging back toward respectability. New results from a huge international study help continue to reshape its image while at the same time casting doubt on the wisdom of eating lots of carbohydrates and questioning the “more is better” recommendations for eating fruits and vegetables.

The latest evidence comes from data released Tuesday by the international Prospective Urban Rural Epidemiology (PURE) study. Its research team recorded the eating habits of 135,000 adults in 18 countries — including high-income, medium-income, and low-income nations — and followed the participants’ health for more than seven years on average.

Among the PURE participants, those with the highest intake of dietary fat (35 percent of daily calories) were 23 percent less likely to have died during the study period than those with the lowest fat intake (10 percent of calories). The rates of various cardiovascular diseases were essentially the same across fat intake, while strokes were less common among those with a high fat intake.

Upending conventional wisdom, the findings for carbohydrate intake went in the opposite direction. PURE participants with the highest carbohydrate intake (77 percent of daily calories) were 28 percent more likely to have died than those with the lowest carbohydrate intake (46 percent of calories). The results were presented at the European Society of Cardiology meeting in Barcelona, and published in the Lancet.

“These results point to the fact that human biology is very similar across the globe,” said Dr. Eric Rimm, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. “It’s not healthy to eat highly processed carbohydrates no matter where you live.”

In a related paper, the PURE results challenged two widely held beliefs about fruits and vegetables. While most dietary guidelines stress the importance of eating more vegetables, among the PURE participants, eating more fruits, and more seeds and beans, was associated with greater benefits than eating more vegetables. Guidelines also tend to stress that if eating some fruits and vegetables is good, more must be better. But among the study participants, those whose diets included three to four servings of fruits and vegetables a day were no more likely to have died as those whose diets included eight or more servings a day.

In a nutshell, a healthy diet based on the PURE results would be rich in fruits, beans, seeds, vegetables, and fats, include dollops of whole grains, and be low in refined carbohydrates and sugars.

“One of the most important take-home messages from the PURE study is that bioactive foods that give rise to new plant life, like fruits and seeds, should be an important part of everyone’s diet,” said Dr. Dariush Mozaffarian, dean of the Tufts Friedman School of Nutrition Science and Policy.

As an observational study, PURE can’t prove cause and effect. In an effort to eliminate the biases that are common in observational studies, the researchers took blood samples from the majority of the study participants and analyzed them for cholesterol and other lipids. Participants with higher intakes of fats, or lower intakes of carbohydrates, had lower levels of low-density lipoprotein (so-called bad cholesterol) and triglycerides, and higher levels of protective high-density lipoprotein (so-called good cholesterol). Those tests help corroborate the main findings.

The PURE results provide strong support for evidence accumulating over the past decade on what makes a healthy diet, said Mozaffarian. “Cutting back on starch and sugar and adding more fat and more foods from plants, especially bioactive fruits and seeds, is where we should be headed,” he said.

This article is reproduced with permission from STAT. It was first published on August 29, 2017. Find the original story here.

 

Changes

 

Back in 2015 I did Ironman Lake Placid.  The race did not turn out quite like I wanted it to.  I did not reach my goals and in fact, the race was quite miserable. I had some choices to make.  I could continue to do the same type of training I did before, quit triathlon, or hire a coach. I decided to choose the last option.

I hired a coach and followed his training plan program for a full year. Then I raced Ironman 70.3 Steelhead (my A race). That race went much better, however I still missed my time goal.  I was faster and stronger than 2015, but I still missed my goal.  Fast forward to 2017 – I continued to follow my coach’s training plan, which went really well. I was much faster in all my races.  The last race of the season went well and I almost placed in the top ten of my age group.

Now how does this story apply to a patient’s health? If you have, for example, lower back pain and it’s ongoing you have some choices to make. You can either do nothing about it and let it get progressively worse or you could see someone (hopefully me) and begin to work hard and make changes to improve and make your body better.  There will be some ups and downs and maybe a big setback in your journey. Stick to the plan, have faith, make any necessary changes, and you will improve slowly and surely.

The correct choices in one’s life are usually the difficult ones.  So choose a good chiropractic doctor (that would be me) eat your vegetables, drinks lots of water, and exercise.  You will be on your way to a better body in no time.