What Is The Right Exercise For Me?

ExerciseWhat is the Right Type of Exercise for Me?

Webster’s dictionary defines it as “the act of exercising.”  That’s helpful!   We all know that it is important to maintain a well-rounded exercise regimen for the mind, body and soul.  The good news is that physical exercise can help with all three.  The challenge then becomes finding the right type of physical exercise.

Physical exercise is achieved through three main techniques:

  • Strength
  • Cardio
  • Flexibility

To decide what is right for you, you can certainly consult a trainer or coach.  Most will agree that a balance of all three types is the best unless training for a specific sporting event.  If we are honest though, the real challenge is finding the “time” and motivation to get our butts off of the couch and perform an exercise routine on a regular basis.  So, I offer this simple advice – find something you love!!!

Most people often try and force themselves into exercising in the gym, yet they actually hate being in the gym setting.   If you enjoy being outdoors, go for a hike.  If you enjoy competition, join a team sport.  If you enjoy sweating, do some Bikram yoga!!  Maybe you like music, so join a Zumba class.  Whatever gets you going, get up and do it!  Here are some other ideas to get you moving.  And, as you know, you should always consult a doctor before starting any new or strenuous exercise routine.

Strength Training

Strength training is important to build raw muscle mass.  This can certainly include weight training and band resistance.  But, even manual labor around the house will work.  We all have plenty of big projects like cleaning the garage or basement, painting that room you never use, and working in the yard.    Divide the big overwhelming job into several small segments.  Work an hour or so several days a week and you’ll kill two birds with one stone!  You’ll get the satisfaction of crossing the job off your never-ending “to do” list and get some strength training!  You’ll know that you have had a good muscle-building session when your muscles are sore.  Did you know that the soreness is actually caused by micro tears in the muscle cell? You know what they say, no pain, no gain.

Cardio Training

Cardio training is when you work out for an extended amount of time to get your heart rate up into a target range.  This type of exercise is most often used when the person wants to try to lose weight or build endurance, Yes, it can be boring especially in bad weather when you can’t get outside for a hike or a jog around the block.  Try this – find a TV show or movie you want to see and only allow yourself to watch it while you are moving.  You can do this on a treadmill, elliptical or just walking or marching in place.  You can march up and down off a footstool or platform for added benefit.  You will find yourself wanting to “exercise” so you can see what happens next in your show or movie.  Once you have made this part of your day for a month or so, the exercise part might even be as enjoyable as the movie or show!  Experts say 3 weeks of an activity is all it takes until a behavior becomes a habit.  Whether it’s not smoking, not cursing, or exercising –21 days of repetition and it’s yours!

 Flexibility Training

In my opinion, flexibility is overlooked in our culture.  It is often performed only at the beginning of strength and cardio routines.  The research proves that pre and post stretching is important to reduce the risk of injury and help peak performance.  But improving your flexibility beyond just stretching after exercise is fun and relaxing too!  Try a yoga or Pilates class or just run through a few stretches on your own when you get up in the morning to loosen you up for the day.

Even if you can’t commit to working out 4-5 times per week for  to an hour, you are not off the hook!  Find something that excites you or motivates you.  Heck, do 50 jumping jacks in the break room.  No matter what it is that gets you excited about exercising, just do it.  If you’re still struggling, reach out to a fitness guru that can lead you towards your workout goals.

Tomorrow is poison, don’t hesitate and get your workout on.  So what do you say??  Drop down and give me twenty.

Dr. Andrew Kender, D.C.
February 23, 2015

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road,Suite 100, Akron, Ohio 44312 (330)644-5488
Independence: 6200 Rockside Woods Blvd.,Suite 100, Independence, Ohio 44131 (216)236-0060
Dr. Keith S. Ungar, Dr. David Starkey, Dr. Andrew Kender, Chiropractic Physicians
www.balancingyourchemistry.com

Quick Guide to Neurofeedback

NF Quick GuideQuick Guide to Neurofeedback

Hello everyone, I am one of FEO’s Neurofeedback Technicians. I love this job because I get to help clients achieve their goals and diminish symptoms with which they have suffered for years. Some of these symptoms may include sleep issues, social hinders, migraines, depression, anxiety, ADD/ADHD, and memory loss. I feel so lucky because I get to see people come in longing for help and watch them leave a happier, more collected person!

Neurofeedback is pretty high-tech stuff, but I will try to give as simple of an explanation as I can. Neurofeedback is the study of analyzing the speed of neural cells and how fast they are firing from one cell to the next.  Basically, we are looking at the electrical activity of the brain. We can identify neuronal abnormalities such as anxiety, depression, ADD, and ADHD, and then correct them with neurofeedback. How do we do this, you may ask? We record a brain map called an E.E.G. and then create a customized training protocol to help that specific client.

Brain Maps

A brain map is a report that is generated from collecting data from the brain.  We collect the data by putting an electro-cap (looks and feels like a swimmers cap) on the clients head.  19 small round sensors cover the cap. Each of these sensors reads the brain activity of a particular part of the brain and our computers record this information.   From there, the lab prepares a report based on the data collected and generates a report for our doctors.   The report includes colorful pictures of the brain that correlate to what is going on in the brain.  It shows what areas are firing too quickly or too slow, or areas where the brain waves are too high or too low. After analyzing the report, our doctors meet with each client individually to discuss the findings and create a protocol for them.

Brain Training Sessions

After the doctor creates a protocol, I take over and set the client up for their brain training session. A session comes in many different forms. The main purpose of the neurofeedback session is to exercise the brain and make it more flexible. We can achieve this goal through a variety of different means:

  • watching a movie
  • relaxing with your eye closed
  • listening to music
  • playing virtual arcade games.

During these trainings, the client receives sound or visual rewards. The rewards encourage the brain to maintain the desired level.  (The level correlates to the brain map findings.) After being rewarded, your brain will learn how to gain more rewards and eventually your brain will embrace and want the new levels. That’s why neurofeedback is successful over 90% of the time!

Neurofeedback can help with many conditions, including:

  • sleep disorders
  • chronic fatigue
  • memory loss
  • ADD/ADHD
  • migraines
  • obsessive compulsive disorder (OCD)
  • fibromyalgia
  • post-traumatic stress disorder (PTSD)
  • anxiety
  • depression
  • traumatic brain injuries
  • concussions

To learn more, visit our main website at www.balancingyourchemistry.com or our neurofeedback-specific website at www.brainbalancingandneurofeedbackcenter.com.

I will be back next month to go more in depth about neurofeedback, stay tuned!

Author: Klinger, Missty. February 19, 2015

Just the DNA PleaseFunctional Endocrinology of Ohio
Akron: 2800 S. Arlington Road,Suite 100, Akron, Ohio 44312 (330)644-5488
Independence: 6200 Rockside Woods Blvd.,Suite 100, Independence, Ohio 44131 (216)236-0060
Dr. Keith S. Ungar, Dr. David Starkey, Dr. Andrew Kender, Chiropractic Physicians

 

10 Amazing and Healthy Food Alternatives to Try Right Now!

Health Substitutes Photo

10 Amazing and Healthy Food Alternatives to Try Right Now!

Small changes really do make a big difference!  By substituting some of the foods you normally eat for these alternatives, you can significantly reduce the amount of calories, fat, vitamins and toxins that you consume every day.  Whether you are trying to shed a few pounds or for health reasons these are a few of my favorite things.  Let 2015 be the year to educate yourself and take simple steps towards a healthier you!

Coffee vs. Herbal Teas

Benefits of Herbal Teas:

  • Risk of heart attack can be reduced by drinking 3-4 cups of tea per day
  • Herbal tea can slow the progression of Type 1 diabetes
  • Coffee dehydrates while herbal teas hydrate

Bagels vs. Bananas

Benefits of Bananas:

  • Full of antioxidants, minerals, and vitamins
  • Helps with bowel movements

Cow’s Milk vs. Almond Milk

Benefits of Almond Milk:

  • Healthy alternative to Lactose intolerance
  • Excellent source of Vitamin A and D
  • Strengthens the Immune System

White Rice vs. Brown Rice

                Benefits of Brown Rice:

  • Has been linked to lowered risk of Diabetes and weight loss
  • Contains 5 times the fiber
  • High in Omega 3 and omega 6 fatty acids

Canola Oil/Vegetable Oil vs. Coconut Oil/Grapeseed Oil

Benefits of Coconut/Grape seed Oil:

  • Composed of natural saturated fats which are least inflammatory to your body
  • Contain very little polyunsaturates.

Peanut Butter vs. Almond/Cashew Butter

Benefits of Almond/Cashew Butter:

  • Better for your Cholesterol
  • 26% more vitamin E
  • 3% more Iron
  • 7% more Calcium

White/Wheat Bread vs. Whole Grain

Benefits of Whole Grain Bread

  • Fewer calories
  • Increased macronutrients and fiber
  • Better source of selenium and manganese

Bottled Water vs. Tap Water

Benefits of Tap Water:

  • Bottled water in the USA costs between $0.25 and $2.00 per bottle
  • Tap water cost less than 0.01
  • Could save 1.5 million tons of plastic waste a year
  • No BPA

Sugar vs. Cane Sugar/ Coconut Sugar

Benefits of Cane/Coconut Sugar:

  • For those suffering from diabetes can prevent spikes in blood sugars
  • Provides nutritional value in the form of amino acids and minerals.

Soda vs. infused Seltzers

Benefits of Infused Seltzers:

  • Fewer Calories
  • No Caffeine
  • Thirst-quencher

“You’ll never change your life until you change something you do daily.  The Secret of your success is found in your daily routine” – John C Maxwell

I challenge you to make a change to your daily routine!

BY: JOY D. VALE

February 12, 2015

For more information, go to www.balancingyourchemistry.com

Just the DNA PleaseFunctional Endocrinology of Ohio
Akron: 2800 S. Arlington Road,Suite 100, Akron, Ohio 44312 (330)644-5488
Independence: 6200 Rockside Woods Blvd.,Suite 100, Independence, Ohio 44131 (216)236-0060
Dr. Keith S. Ungar, Dr. David Starkey, Dr. Andrew Kender, Chiropractic Physicians

Sources:

“Coffee vs. Tea: The Health Benefits Compared.” Bit Rebels RSS. N.p., 10 Apr. 2011. Web. 09 Feb. 2015.
“29 Tips To Get Rid Of Dairy (Without Turning To Soy!).” MindBodyGreen. N.p., 21 June 2014. Web. 09 Feb. 2015
Palande, Leena. “Almond Milk Vs. Cow Milk.” Buzzle. Buzzle.com, 09 May 2011. Web. 09 Feb. 2015.
“The Health Benefits Of Brown Rice.” The Health Benefits Of Brown Rice. N.p., n.d. Web. 09 Feb. 2015.
“Which of These Cooking Oils Are Destroying Your Health?” Which Cooking Oils Are Healthy. N.p., n.d. Web. 09 Feb. 2015.
http://rachelfledderman1.blogspot.com/2014/08/almond-butter-vs-peanut-butter.html
“Bottled Water vs. Tap Water.” Infographics Posters. N.p., n.d. Web. 09 Feb. 2015.
“Coconut Sugar, A Natural Sweetener from the Coconut Palm.” Coconut Sugar, A Natural Sweetener from the Coconut Palm. N.p., n.d. Web. 09 Feb. 2015.
http://www.livestrong.com/article/289338-whole-grain-bread-vs-white-bread.

9 Reasons Vitamin D is Critical to Good Health

161618-vitamin-d-sun      9 Reasons Vitamin D is Critical to Good Health

Information about vitamin D is everywhere.  So, what is the big deal about vitamin D?  Why is it critical to your health?

  1. Sunshine is not Enough!

Vitamin D is the sunshine vitamin because exposing our skin to sunlight produces Vitamin D in our bodies.  But this is not enough, especially in the environment we live in today.   It makes sense that a vitamin D supplement is necessary if you live in a sun-deprived area of the country, like the northeast, where winters are long and the cloud cover is dense.  But there are studies that have shown that people who live in San Diego are just as deficient in Vitamin D as someone who lives in the northeast.  Therefore, sunshine is not enough.  But why?  Didn’t it used to be enough?   We live in a changing world. We cannot rely on the sunshine as our sole source of Vitamin D for the following reasons:

  • Pollution
  • the use of sunscreen
  • living in big cities where buildings block the sunlight,
  • our society’s growing addiction to electronics, most often used inside
  • metabolic issues that reduce the body’s ability to absorb vitamin D
  1. It regulates calcium and phosphorus absorption in the bones.
  2. Because it is actually a hormone, vitamin D helps the cells in our body communicate.
  3. It regulates our immune system. Low vitamin D results in a disrupted immune system. This is very important for those with autoimmune conditions.
  4. It helps support cognitive functions and keeps the brain functioning later in life.
  5. It helps support a healthy body weight, according to research conducted at the Medical College of Georgia.
  6. It reduces the risk of rheumatoid arthritis in women.
  7. It can lower the risk of developing cancer according to a study carried out by the Cancer Treatment Centers of America.
  8. It has been suggested that it may decrease the risk of heart attack and early death.

So, vitamin D is critical – now what?

There are two main types of vitamin D –  D2 and D3.   Most doctors prescribe D2, which has to be converted into D3 to become active in the body.  This requires energy.  New research suggests that D3 is more effective.  A study published in the Journal of Clinical Endocrinology and Metabolism, concluded that Vitamin D2 is much less effective than Vitamin D3 in humans.  So, it is important to find a vitamin D supplement that has vitamin D3.

You can also find vitamin D3 in food, especially in fish.  Remember though that you should always eat wild caught fish (more on this in another blog).  Choose one of these types of fish to increase your vitamin D levels:

  • Swordfish
  • Salmon
  • Tuna Fish
  • Sardines

Other foods are also great sources of vitamin D, including:

  • Cod liver oil (Carlson’s is a good quality cod liver oil)
  • Orange juice fortified with Vitamin D (organic)
  • Liver
  • Eggs

Ok., I got it.  Vitamin D is important and I know how to get it, but how much should I take?  What is the right level of Vitamin D in the body?

Mainstream medicine recommends vitamin D levels of between 32 IUs and 80 IUs, but most are happy if your vitamin D level stays around 35 IUs.   In functional medicine, this is far too low.  You want to reach and keep your ranges between 50 and 80 IUs.   You should always have your vitamin D level checked before starting any vitamin D regimen.  A note on testing, make sure that the test run is checking Vitamin D25 levels because vitamin D25 is the “most accurate way to measure how much vitamin D is in your body,” according to the National Institute of Health.

To maintain the recommended level of vitamin D, you will need to take a supplement and/or consume 2000 to 5000 IU’s per day.   Yes, it is possible to get too much Vitamin D, but this is very rare.  You should include a Vitamin D25 test as part of routine blood testing for the first few years after you begin a vitamin D regimen so that  you can make sure that your levels continue to be within the proper range.

Stay Healthy!!!!

Dr. David Starkey, D.C.

For more information go to www.balancingyourchemistry.com

Just the DNA PleaseFunctional Endocrinology of Ohio
Akron: 2800 S. Arlington Road,Suite 100, Akron, Ohio 44312 (330)644-5488
Independence: 6200 Rockside Woods Blvd.,Suite 100, Independence, Ohio 44131 (216)236-0060
Dr. Keith S. Ungar, Dr. David Starkey, Dr. Andrew Kender, Chiropractic Physicians