What is the quickest way for you to get in shape? What are some simple exercises you can do at home to firm up?
Join us to learn this and more at our free Get Fit Fast workshop on Saturday, 11/15/14 at 10 AM at the Natural Medicine Clinic.
By attending, you will learn:
The best way to strengthen your abdominals and lower back with simple core exercises.
How to have a flat stomach and why sit ups and leg lifts can make things worse.
How to tone your glutes and thighs in just minutes a day
How to build muscle and burn fat.
A fast get in shape routine with bands and balls that you can do at home.
How to prevent injuries while working out, especially Crossfit and boot camp workouts.
How to make a great tasting smoothie; plenty to go around!
Special Bonus!!! Our own Kayla Ellers, this week successfully defended her world champion powerlifting title! And that was with lifters from over 37 countries. Yes, that is her below lifting over 300 pounds, and she only weighs 137!
She will tell you at the workshop how she was able to do this completely drug-free while many lifters need steroids to win. See you there!
Call us today at 561-627-5800 or email firstname.lastname@example.org to reserve your spot for our Get FIt Fast workshop!
A man in his 60’s presented to the Natural Medicine Clinic with a total cholesterol of 230 and LDL of 153. He also wanted to lose weight, as he was 180 pounds.
He had a family history of heart disease so his doctor wanted his cholesterol below 200, and said the only possible way to achieve this was by taking statin drugs. He said he had already been eating a healthy diet, taking vitamins and exercising regularly but without results.
After reviewing his lab work, we put him on a custom tailored diet, nutritional supplements and exercise program.
After we retested him at four months, his cholesterol dropped from 230 to 176, and LDL dropped from 153 to 97.
He was at his desired weight of 170 having lost 10 pounds, and he said he felt great!
His primary doctor was very upset… I mean happy.
It is incredible how the body can heal itself if you provide the right ingredients for success.
If you or someone you know would like help with this or any other health condition, please email or call us. We would be happy to help.
It shouldn’t come as a shock to hear that we need sleep to function properly throughout the day, just like we need proper nutrition and exercise. What most people don’t realize is how much sleep we in fact need, and what the consequences to not getting enough z’s on a daily basis can mean to our overall health.
Over the past couple of decades, numerous studies have been conducted, producing varying results and a whole lot of different conclusions, but one thing always seems to be consistent…. not getting enough sleep can actually make you sick. It’s recommended that adults sleep for at least 7 hours a night to give the body rest needed for a full next day of energy. There’s a myth floating around out there saying that we can actually train ourselves to function on less than 6 hours of sleep, but I promise you that it would eventually catch up to you.
Most of us have the perception that when we go to sleep, our minds just shut down and our body gets the rest it needs, but there is so much more happening. While we’re sleeping, our brains are working hard on creating new pathways for learning, getting new insights, and creating new memories. When you don’t get enough sleep, it’s difficult to focus, pay attention, and even react / respond quickly. Next, it might not come as a surprise, but lack of sleep can even cause significant mood-swings, irritability, depression, and of course, fatigue.
Over the course of these numerous studies, a number of ailments have been linked to sleep-deprivation. Without an acceptable amount of sleep, our bodies are more prone to major issues such as obesity, diabetes, and cardiovascular disease. On top of all of that, those who are sleep-deprived are even more susceptible to getting infections and then in turn have a more difficult time fighting them off.
Cause and Effect
There are probably hundreds of reasons why a lot of us don’t get the amount of sleep that is recommended. Let’s just touch on a few of the major players in the game:
– Do you have a TV in your bedroom? Things like computers and televisions stimulate our minds. When we need to rest, but are distracted by the news, a TV series, or our friends’ new posts on Facebook, we don’t allow our minds to rest.
– What are you eating? First, going to bed hungry is not the best idea. It is known to be a cause of insomnia. Our minds need nutrients (let’s call it brain food) just like our bodies do. Be careful that you don’t overeat though. Eating too much can prevent sleep too. Second, eating foods with a lot of sugar can keep your body stimulated, not allowing it to rest when you want it to, and taking in too much caffeine from things like coffee and tea can keep your mind going a mile a minute when all you want is to close your eyes and sleep.
– Are you stressed out? Things like stress and anxiety are like vicious cycles when it comes to sleep. Being stressed can prevent you from getting to sleep, and not getting enough sleep can make you more stressed out or anxious. A couple hours before going to bed, look back at the day in a positive way. Don’t focus on the tasks of tomorrow. Let your mind “wind down”, whether through a form of meditation or by reading a relaxing book.
– How’s your posture? Studies have shown that the same cause of your headache or neck discomfort may be responsible for your inability to sleep. Neck tension is known to cause a variety of issues like headaches, neck pain, tingling, and insomnia. While focusing on proper posture can help this, having us evaluate you might be in your better interest.
The list of many reasons goes on, of course. If you’re having trouble sleeping and you frustratingly cannot figure out why, come in and talk to us. There are numerous nutritional and lifestyle contributors to getting your needed beauty sleep these days, and we would be happy to help.
Amino Acids. Not a lot of us know what those two words together mean, but something worth knowing about them is how important they are when it comes to our mood! What we end up eating has a tremendous effect on our mood, whether we want to believe that or not.
Amino Acids are responsible and essential for the formation and function of our neurotransmitters. These neurotransmitters are actually what regulate the chemicals in our brain and have the ending effect on our mood. Without the right nutrients and with an overload of stress, we deprive our brain of its needed amount of chemical regulation, which can ultimately lead to illnesses, both mental and physical.
Serotonin, catecholamine, gamma-aminobutyric acid (GABA) and endorphins are the brain chemicals that are directly associated with our every-day moods. Deficiencies in these chemicals can cause an annoying array of symptoms, most of which we would more commonly attribute to a poor night’s sleep, the common cold, or other viral infections like the flu. However, when in good balance, these neurotransmitters have the ability to keep us cool, calm, and collected. We stay more positive, more relaxed, more alert, and more resourceful.
What is odd is that rarely do we associate a good diet with our mood. We get cravings for foods we desire, and while we temporarily feel good when we eat what we crave, if the food we eat is not what our body needs, we suffer from it in the end. Poor diet and digestion, stress, and prescription drug use can all lead to an imbalance, leading us to feeling “under the weather”.
Serotonin is the neurotransmitter that has natural calming effects. This helps to regulate our mood, sleep and appetite. When our levels of Serotonin are low, we are more likely to experience trouble sleeping, anxiety, panic attacks and cravings for certain foods.
Tryptophan is the amino acid responsible for the production of our serotonin. Food sources high in tryptophan include brown rice, cottage cheese, meat, peanuts, and soy protein. Amino acid supplements are available to assist in increasing serotonin levels as well. The two most common and popular supplements are L-Tryptophan and 5-HTP. Since we all have a different body chemistry, some foods or supplements may work better for different individuals.
We naturally have a “caffeine-like” chemical in our bodies. Catecholamine acts as a natural mild antidepressant for us, and when our bodies are low on it, we can feel the effects of it through a lack of energy, drive, and focus. L-Tyrosine is the amino acid necessary for catecholamine production. Not only is L-Tyrosine the precursor to thyroid hormones, but supplementation of it will have a tendency of increasing your energy level.
GABA is a natural relaxant. It is derived from glutamic acid and can be supplemented directly. Symptoms of low GABA include stiff and tense muscles, stress, feeling burned out, and inability to relax.
Endorphins are the chemicals that help us feel good. An interesting study showed that those who are low in endorphins are considerably more sensitive to pain, both emotionally and physically. They had a tendency to cry more and craved comfort from people, foods, or other things around them. It is more common for someone low in endorphins to crave foods and alcohol.
Endorphins are metabolized from phenylalanine. The best supplement form is the DL-Phenylalanine form which is used to elevate mood, decrease pain, suppress the appetite and aid in memory and learning.
Another amino acid helpful in balancing brain chemistry is L-Glutamine. Supplementation with L-Glutamine stops carbohydrate cravings and moodiness by preventing low blood sugar in the brain.
There are certain conditions in which taking amino acids would be contraindicated so check with your health care practitioner if you are considering taking any of these supplements. If you need assistance in this area, feel free to contact us. We would be happy to help.
Yours for Optimal Health,
Dr. Tom Rofrano
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Content on this website is based upon the opinions of Thomas Rofrano, D.C. and is not considered medical advice. It is designed to be a sharing of knowledge and information from the research and experience of Dr. Rofrano and his community. Dr. Rofrano encourages you to make your health care decisions based upon your research and in partnership with a qualified health care professional. Dr. Rofrano is a chiropractic physician and offers physical and nutritional support and guidance to those seeking alternative or complementary care to traditional medicine. His care is not meant to replace that from your primary doctor and specialists but rather to help you on your path to achieving life-long vibrant health.
Regarding any supplements mentioned: *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.