No matter what your fitness goals are one fairly common objective for many is the boosting of their metabolism. Simply put, your body’s metabolism is the way in which it utilizes energy to meet your physical needs and fuel your body both when it is working and at rest. There are a number of physical body factors that contribute to one’s metabolism, genetics and muscle mass are two examples of this, but the foods we eat contribute significantly as well. Physical exertion is only half the battle. You need to provide your body with proper fuel to facilitate that physical exertion and the maintenance and energy in your body when you’re not physically exerting yourself. What we put into our bodies really does matter and make all the difference in achieving our physical fitness and optimization goals. Sure, all food is used as fuel in the body but ingesting the RIGHT KINDS of food matters. If you were to put gasoline in a diesel fueled vehicle, or vice-versa, you’d run into a whole heap of problems and definitely not get the performance output that you would if you’d supplied your vehicle with the PROPER FUEL. Your body is no different. So what types of nutritional fuel help with speeding up and maintaining an active metabolism? Here’s 4 tips to help get you started:
That’s right folks. If you’re low on iron your metabolism can slow down significantly. You hear tell of being advised to eat lean meats as a part of your nutrition for protein, well you can do this as a source of iron in your diet as well. 3-4 servings per day should do it. If you aren’t a meat eater try lentils. Lentils are iron-rich and one cup can fulfill 35% of your daily iron intake requirement.
BRANCH CHAIN AMINO ACIDS
Amino acids are the building blocks of all proteins. There are 20 amino acids in existence and 8 of those 20 are not producible by our own bodies. These 8 are considered essential amino acids because they can only be provided via diet and supplementation. 3 of those 8 are considered branched chain amino acids, or BCAA, and contribute to you maintaining an active metabolism. These three are known as Valine, Leucine, and Iso-Leucine. Cc6 Dietary sources of BCAA include beef, chicken, fish, eggs, cottage cheese, lima beans, chickpeas, baked beans, lentils, brown rice, almonds, cashews, brazil nuts and pumpkin seeds.
Making sure you are drinking enough water is important for a variety of reasons. Even slight dehydration is enough to slow down your metabolism. Most healthy people should be drinking about 2 liters of water per day. Drinking your water cold will force your body to warm the water which will burn more calories and also help rev your metabolism.
SPICE IT UP!
There’s an alkaloid compound called capsaicin that is an effective metabolism booster. Capsaicin is what gives spicy peppers their KICK! Generally, the hotter the pepper the higher the capsaicin content. If you can stand the heat try adding some spicy peppers to your food/meals. However, make sure to do this carefully and safely, especially if you aren’t typically a spicy food eater but still want to try this out.
Heart opening in yoga is both a restorative path and process.
Dr. Aisling Linehan, a physical therapist at Performance Spine and Sports Medicine, uses heart opening yoga to help reverse some of the incorrections modern life can apply to over-burdened backs.
This form of restorative yoga specifically focuses on decreasing thoracic kyphosis, or increased curvature of the spine, according to Linehan. The main cause: long work days at a desk, in front of a computer.
Linehan implements techniques from Pilates and yoga into treatment plans for her patients. Restorative movements are used to “open” the chest and heart and counter the damage of the daily grind.
Linehan was introduced to yoga as a young athlete. She was a three-time Junior Olympic figure skater and added yoga to her cross training routine.
“I always looked forward to the classes and have found it beneficial for my own stress management in the working world,” said Linehan. “I find yoga beneficial for my patients as a way to re-train belly breathing and postural alignment.”
She said yoga is not appropriate for every patient.
“Restorative yoga is the best option for the injured patient looking to get into gentle stretching and breath re-training,” she said.
Yoga has become very popular in the U.S. in recent years. It is an ancient activity involving exercise, meditation, breathing and philosophy. Some sources claim its origins date back 5000 years. Many styles of yoga have developed through the years and we can find a variety of classes within most suburban communities.
While you can benefit from any type of yoga, there is also potential for injury. It is wise to be cautious when initiating any new form of exercise and to seek clearance from your MD. If you are new to yoga, it is important to start at the proper level. Speak to the instructor if in a class and inform them that you are a beginner and of any injuries you may have. If using a video, be sure it is appropriate for your level and be extra careful not to perform any activities that cause you pain.
There are some basic yoga poses that may be helpful to introduce the beginner who is considering taking a class or to alleviate some aches which are common among those of us who have sedentary jobs or basic posture-related issues.
Child’s pose: Begin on all fours with hands directly under shoulders and knees under hips. Keeping your hands on the floor, gently shift your weight back until your butt rests on your feet or as far as you can go comfortably. Let your head rest on the floor and breathe. Try to stay in this restorative pose for a minute or more, repeating 2 or 3 times.
Bridge: Start by lying on your back with knees bent and feet flat on the floor, hip width apart. Breathe in. As you exhale, start to curl your tailbone under and lift your buttocks off the floor. Only go as high as is comfortable. Do not let your knees fall out to the side. Hold for a breath, then slowly lower yourself and repeat 10 -20 times.
Bird Dog: In the hands and knees position, keep your back level. Do not arch or round your back. Find your neutral posture then slowly and with control raise your arm and your opposite leg. Only raise as high as you can without losing your neutral spine posture. Hold for a breath then gently lower back to starting position. Repeat with the other side for a total of 10 times.
Cat/Cow: Begin on all fours with shoulders right over hands and hips right over knees. Inhale and as you exhale draw your navel in and round your spine from head to tail, trying to curl into the shape of the letter “C”. (Think of an angry cat) As you start to inhale, slowly uncurl your spine and gently round towards opposite direction. (Think of a cow’s swayback) Sync your movements with your breath. Repeat 10-20 times.
Remember to always be comfortable while practicing theses poses. There should not be pain. Always keep breathing and do not judge yourself!
America has an obesity problem. And it seems the rest of the developed world is following suit. A question that many people wonder is whether soda consumption increases the likelihood of weight gain. The short answer is YES.
Soft drink consumption has increased globally from 9.5 gallons per person per year in 1997 to 11.4 gallons per person per year in 2010. Simply a 1% rise in simoft drink consumption contributes to an additional 4.8% overweight adults, 2.3% obese adults, and 0.3% adults with diabetes.1 If this trend of increased consumption of caloric beverages continues, it is clear that these rates will rise drastically.
There is an alarming statistic. Consumption of sugar sweetened beverages (SSB) in the United States is increasing.2,3 About half of mothers with children age 2 reported that their children drank SSB’s at least one day per week. Moreover, there is a much higher likelihood that children who drink the highest amount of SSB come from low-income families. These families are the same families that likely have limited access to quality healthcare.
So what does this mean for society in general? Well, SSB consumption is increasing and the obesity epidemic is worsening. Insulin resistance is becoming commonplace. Based on the studies outlined above, we can conclude that soda consumption is certainly contributing to this problem. In fact, as mentioned earlier, soda consumption predicts weight gain.
Therefore, if you don’t want to gain weight, don’t drink soda!
Basu S, et al. Relationship of Soft Drink Consumption to Global Overweight, Obesity, and Diabetes: a Cross-National Analysis of 75 Countries. American Journal of Public Health. Nov 2013; Vol 103, No. 11: pp. 2071-2077.
PSSM has partnered up with Shady Brook Farm as a Top Sponsor for their annual Holiday Light Show, Bucks County’s most anticipated community event of the year!
Experience the magic of millions of lights illuminating acres of farmland at the Shady Brook Farm 2013 Holiday Light Show!”
This event makes a wonderful holiday tradition for families and friends. There are incredible new displays this year, including the ‘Seven Wonders of the World’….and our very own PSSM customized light display!!
Our PSSM light display is located upfront by the ticket booth entrance. You can’t miss it, at 18′ high by 60′ wide – also seen from highway I-95! We couldn’t be more thrilled of our awesome display and, of course, our partnership with Shady Brook Farm!
Our display design pays homage to a keyword at PSSM; Performance. Its aesthetic correlates to our 3 significant graphic rings shown on the PSSM logo – our performance rings of service & achievement, acknowledging the state-of-the-art non-surgical multidisciplinary platform we offer. Our logo is lit with the animation of a flaming torch, representing PSSM’s promise to serve, treat & help heal our patients. “Our Patients Results are our Goals”.
Here is an excerpt from the Bucks County Courier Times special edition Holiday Guide, handed to all who attend the light show: New Sponsors of the Holiday Light Show, by correspondent Sandi Pachuta:
Percy Naranjo, Chief Executive Officer of Performance Spine & Sports Medicine, said he is excited that his medical practice is a new light display sponsor for Shady Brook Farm this year. Naranjo’s practice is one block down the road from the farm, and he is pleased they are neighbors. “We are in step with Shady Brook and how they interact with the community,” said Naranjo.
“We are so glad Shady Brook is having us as a sponsor for the community-oriented event of the light show; Shady Brook Farm provides a great environment for the family all year long,” said Naranjo.
Naranjo has been taking his children, now ages 5 and 7 years, to the light show ever since they were babies. “The light show is awesome, and we have been attending the show ever since we moved to the area six years ago,” said Naranjo.
Performance Spine & Sports Medicine (www.PSSMnewtown.com) is slated to open its third location in Bordentown, NJ, in December. The practice began in 2009 in Lawrenceville NJ, followed by the Newtown location in 2011.”
After visiting the light display show, we encourage everyone to enjoy all that the farm has to offer, including the market for their selection of nutritious fruits and nuts for added holiday health! PSSM brochures are available all year long in the Farm Market and Garden Center, also handed out together with the Holiday Guide on special evenings during the light show event. Spread the word; PSSM is at your service.
The Holiday Light Show is on display now through January 5, 2014 from dusk to 10PM. Visit shadybrookfarm.com for prices.
Shady Brook Farm is celebrating 100 years in business and we couldn’t be more proud to be associated with this farm’s iconic heritage, commitment and service to Bucks County. Enjoy some holiday light show magic ~ Doctors orders. 😉
Are you struggling through your day with low energy? Are you toostressed to make healthy balanced meals for you & your family? Are you feelingfrustrated you aren’t reaching your health & wellness goals? Have diets failed you?
If you answered “Yes” to any of these questions, you need Nutritional Intervention!
Imagine feeling renewed & energized everyday!This is possible – PSSM can help!
Discover Nutritional Wellness with PSSM.
Performance Spine & Sports Medicine is a proud partner of Gold’s Gym “Extra, Extra” Wellness Series ~ designed just for you!
Join us for this FREE lecture:
THURSDAY • SEPTEMBER 26 • 6PM • Gold’s Gym Lawrenceville, Mind & Body Room
Learn ALL About Nutritional Wellness:
• Creating habits for long term weight loss • Nutritional considerations for pain & inflammation • How food sensitivities can hinder optimal health • Decoding popular diets…. Calorie counting (when, why, how) & more!
Get expert advice from Chiropractic Physicians Susann Clothier, D.C. & Michael Dougherty. Everyone can benefit from this important health topic. Bring a friend!
Empower Your Mind –&- Get Back to Health. ‘See you Thursday!
The prevalence of gluten intolerance and sensitivity is on the rise. Although testing has largely remained the same, we see more non-Celiac diagnosed people avoiding gluten and wheat and seemingly curing some of their ailments. While we have identified those suffering from disease directly associated with Gluten, i.e. Celiac Disease, there is still much we don’t understand. We hear about “gluten sensitivity” all the time but could it just be a myth or a trend? Is this a ploy by the gluten-free industry to get us as consumers to buy their product? While the industry has capitalized on this population, I still believe gluten, wheat, and even dairy products can have detrimental effects on health. Let’s look at how those undiagnosed with Celiac Disease can still be affected by wheat and gluten.
There are two proteins associated with gluten, found in the wheat seed. These are gliadin and glutenins. Gliadins have four “types,” known as alpha, beta, gamma, and omega. Wheat also contains proteins that bind to sugar and proteins involved in cellular communication. When wheat is ingested and broken down, an enzyme called transglutaminase (tTG) helps. When this happens, two more proteins are formed and lumped into a category called gluteomorphins. The problem lies in the fact that Celiac disease is characterized only by the detection of the alpha form of gliadin and only transglutaminase #2. Of course, we know there are four gliadins and multiple transglutaminase. We also know that people do often react to these other gliadins, gluteomorphins and transglutaminase, as some of which are found in the skin and brain. This may be the preliminary explanation of why symptoms of Celiac disease or gluten sensitivity can be so widespread. Statistics reveal that fifty percent of new patients diagnosed with Celiac disease do not have gastrointestinal symptoms. Celiac disease and non-celiac gluten sensitivity have been associated with disease affecting multiple body regions including the central nervous system, the endocrine system, bones, skin, and even the peripheral nerves.
With better testing comes better understanding of the human body. The ever-changing nature of agriculture, and wheat in particular (another topic), coincides with the prevalence of Celiac and non-Celiac conditions. Food sensitivity testing is an easy way to assess if any of these foods are potential problems. The ALCAT panel is a blood test done by our doctors at Performance Spine and Sports Medicine that tests over 300 potential allergenic foods, food additives, molds, herbs, and even environmental chemicals. Knowing if your food is contributing to your health, or lack thereof, is the foundation of your personal healthcare.
For more information or to schedule a consultation for the ALCAT food sensitivity test, please call our office at 609-588-8600. We serve the greater Mercer County area including: Lawrenceville, Hamilton, Princeton, West Windsor and Princeton Junction. We are conveniently located 1.5 miles south of the Quaker Bridge Mall on Quaker Bridge Road (cross street Village Rd.)
Now that you’ve got the exercise program down, it’s time to make sure you are eating your best! Maximize your health by eating foods that are good for you, paired with supplements that keep you feeling your finest.
Two MAJOR super foods that help with arthritis:
*Fish. Why? Fish has tons of omega-3 nutrients which are natural anti-inflammatories AND help keep your hearth healthy. The natural compounds in fish are proven to not only fight inflammation but as a result of that, also relieve pain.
*Yogurt! Yogurt not only has anti-inflammatory ingredients but get this-it also boosts your immune system and helps fight off that pesky cold that comes around once a year. Yogurt is a great food to have as breakfast, a mid-day snack or with lunch. Check out www.thefoodnetwork.com for some great ideas on how to prepare healthy meals or snacks with yogurt.
Last by not least, don’t forget Prime Joint Supportfrom Nutrametrix. It’s an easy to swallow formula and the effects of it are well worth the reasonable price tag. Joint Support when taken as directed, helps increase the cushion in arthritic joints so you can keep up with the kids or grandkids!
Check out the complete line of Nutrametrix products at our home page Joint Support
Prime Joint is in Nutrametrix exclusive Isotonic Formulation: What does this mean? Superior Absorption Over all the supplement formulations. I gave this analogy at my recent talk. Everyone takes it for granted but the average person needs swallows about 1-2Liters of their own saliva a day! The theory is your body does not digest your own saliva or body fluids….you simply absorb it directly in you gut and completely bypassing the body’s need to get processed and digested by the stomach’s acid. Well imagine taking a supplement in liquid form that has the same concentration (aka “tonicity) as saliva…such a supplement will get absorbed directly and bypass the stomach’s digestive process as well!!! So while most capsules and tablets that you swallow NEEDS to get digested and processed by the stomach, the supplements that you may be taken are quickly destroyed by the STOMACH ACID!!!! If you’re lucky, you can get 50% of the ingredients or the supplement that you take!
Prime Joint Support has Glucosamine, Hyaluronic Acid and Pycnogenol in isotonic formulation!!! Glucosamine and Hyaluronic Acid are the raw ingredients for all the cartilage (the soft cushions in all your joints to prevent bone from rubbing against each other) in your body and studies have shown to improve arthritic symptoms!! Pycnogenol is an extract of Pine Bark which acts like a natural anti-inflammatory….some of the most powerful of it’s kind!!! In fact, it acts like your regular over the counter ibuprofen or naprosyn without the dangerous side effects!!!
On our next Blog, we will present a series of supplement that will change your life and your joints!!!