Category Archive for: ‘Naturopathic Medicine Chiropractic Acupuncture Nutrition Exercise Fitness’

Got Shoulder Pain?

If you have shoulder pain, you are not alone: Shoulder pain is reported to occur in up to 20% of the general population, with 40% persisting for at least 1 year (Annual cost is about $39 billion) Shoulder impingement is the most prevalent diagnosis, followed by traumatic injuries Altered mechanics at the shoulder joint make it susceptible to degenerative changes …

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Can I Pressure You Into Some Pain Relief?

Ischemic Compression (IC) is a form or acupressure that causes local circulatory, central nervous system and lymphatic effects. In addition, IC affects fascial structures that encapsulate muscles, tendons, ligaments and organs and can enhance their physiological function. IC is done by applying steady pressure  over a trigger point until it softens/releases. This can be done statically, dynamically (with motion), or …

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7 Biohacks to Speed Up Your Metabolism and Lose Weight

Your metabolism has three primary components: Basal Metabolic rate (BMR)- 60% Activity Energy Expenditure (AEE)- 30% Thermic Effect of Food (TEF)- 10% BMR is the resting metabolism used to run all the systems of your body. AEE  includes walking, stair climbing, picking up children and planned exercise. Calories burned in physical activity are the most variable part of metabolism and …

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Flexibility 101

How do we become inflexible? According to Davis’s Law, soft tissue models along the lines of stress, i.e. tissue remodeling after trauma (acute or repetitive) does not run in the same direction as the muscle fibers, but forms in a random fashion. As a result, when muscle fibers are lengthened, these inelastic connective tissue fibers act as roadblocks, preventing the …

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20(15) Evidence-Based Nutrition, Fitness and Wellness Tips You Can Use

This week’s blog includes 20(15) Evidence-Based Nutrition, Fitness and Wellness tips you can use as we enter into 2016. 1. Lift weights 3-4x/week   Weight lifting  builds muscle strength and muscle mass and preserves bone density. It enables  independence, and vitality with age. In addition, strength training also has the ability to reduce the risk of osteoporosis and the signs …

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Are You Tight Or Just Neurologically Out Of Control?

Many of us feel the need to stretch muscles that we perceive as being tight. Muscles can be “short” tight or “locked long”, giving the illusion of being tight. A muscle that is “locked long” is often compensating for instability. It is neurologically tight. Stretching a short muscle is often appropriate in the context of a prescriptive exercise program based …

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Foam Rolling- What Does The Evidence Show?

  Foam rolling or “tool-assisted self-manual therapy”  is a popular form of self-myofascial release (SMR)  that I often prescribe for my patients as well as teach in group settings. Foam rolling is believed to work via two mechanisms: Autogenic Inhibition- Tissue pressure stimulates mechanoreceptors affecting both the central and autonomic nervous systems, resulting in a change in muscle tone and …

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10 Behavioral Hacks You Can Use To Lose Weight Over the Holidays

Lets face it, this can be a tough time of year to keep those extra pounds off, but its doesn’t have to be.                          Try these 10 Behavioral Hacks To Lose Weight Over the Holidays: Eat your food on smaller plates. This hack has been shown to keep your …

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I Think You’ll Find This A NEAT Way To Lose Weight

Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for activities that do not include sleeping, eating or exercise. It ranges from the energy expended walking to work, typing, performing yard work, fidgeting,  (and even sleeping naked). The law of conservation of energy states that body fat increases when energy intake is consistently greater than energy expenditure, I.E., Excess body fat …

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How To Do A Kitchen Makeover

A kitchen makeover involves surveying your kitchen setup. This survey helps to identify the presence of high and low quality foods, time-saving food prep appliances and convenient food storage systems. In addition, you will be able to  identify high calories/processed foods that can trigger overeating as well as options for replacement with more nutrient dense alternatives. There are four components …

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