Archive for the ‘Weight Loss’ Category

Is Exercise Making Your Back Problem Worse?

Monday, October 1st, 2012

I was recently surfing around the internet and found something very interesting. I typed in “back pain cure” and got thousands of matches. Which I found interesting… because…
If there actually were so many “cures”, there wouldn’t be anyone left with any pain!

But we all know most of these “cures” are coming from opportunity seekers just trying to separate you from your money.The first thing that’s a dead give-away is when someone offers a cure for ALL back pain.Just like there is no ONE magical diet that works for everyone…there is no ONE solution for ALL cases of back pain.

Back pain can be complex, have more than one cause and, therefore, need more than one solution/treatment. For example – I came across one web site that claimed he had the ultimate cure for back pain. This guy had supposedly cured his own back pain with a “special” set of exercises. Exercises, he claimed, would cure everyone’s back pain. Exercises he would give you – for a hefty price!

I did a little Google search and found this guy had also suffered with carpal tunnel syndrome…and had found the cure…which he sold. He also suffered with headaches…that he cured…and sold the cure. Then there was his shoulder pain cure…I think you get the point.

Just for kicks, I ordered this guy’s “special” exercises. What a joke. They were nothing more than a mix of 6th grade gym class exercises with a few wrestling stretches. Attempting to do some of these “special” exercises, if you have a herniated or bulging disc, could leave you crippled on the floor.

And that’s the problem with most people pushing exercises as a cure for back pain…They think all back pain is caused by weak or inflexible muscles.

Which may be PART of the problem… but… if you have a herniated or bulging disc… that is NOT where you should start.

Look at it like this: If the front end of your car goes out of alignment – what happens to your tires? They wear unevenly, right? So what do you do? Do you drive your car a special way to try to fix the alignment? Do you work on the parts of your car supporting the alignment? Or do you get the alignment fixed?

The same is true with your back pain. When you have a herniated and/or bulging disc, your spine is injured and does not work properly. The more you use it, the more abnormal stress is put on your spine and discs, and the more damage you will cause. Exercise will NOT fix a herniated disc! But, if you are treated on the spinal decompression system and the herniation is healed PROPERLY… then… and only then… does it make sense to exercise to strengthen and stretch the area.

And here, one last thing to think about: If exercise cured backs… why do so many world class and professional athletes suffer with back pain? Just something to think about. I guess these elite athletes don’t know the “special” exercises I bought on the internet!

Popular Obesity Surgery Worse Than They Thought

Thursday, July 7th, 2011

As a chiropractor in San Diego, I regularly help patients with nutrition for losing weight and I also encounter patients that undergo weight loss surgery. Obesity is defined as a body mass index (BMI) of 30 or greater. BMI is calculated from a person’s weight and height, and provides a reasonable indicator of body “fatness” and weight categories that may lead to health problems. Obesity is a major risk factor for cardiovascular disease, certain types of cancer, and Type 2 Diabetes.


According to the Centers for Disease Control (CDC), “During the past 20 years, there has been a dramatic increase in obesity in the United States. In 2009, only Colorado and the District of Columbia had a prevalence of obesity less than 20%. Thirty-three states had prevalence equal to or greater than 25%; nine of these states (Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Missouri, Oklahoma, Tennessee, and West Virginia) had a prevalence of obesity equal to or greater than 30%.”


Obviously, obesity is a big problem, but, what if a treatment is worse than the “Disease?” This may be the case, according to a study on the long-term effects of laparoscopic gastric band surgery. Researchers of the study, published in the Archives of Surgery, said, “The bands eroded in almost one in three patients. Sixty percent had undergone additional surgery, including 17 percent who went on to have gastric bypass.” Researchers concluded the adjustable gastric band surgery, which is growing in popularity in the United States, “appears to result in relatively poor long-term outcomes.”


A related article in The New York Times added: The results “are worse than we expected,” said Dr. Jacques Himpens of the European School of Laparoscopic Surgery and St. Pierre University Hospital in Brussels, lead author of the new study. Dr. Himpens advised those considering gastric band surgery not to “nourish exaggerated expectations,” adding that “anyone who has had the procedure should see a care provider on a regular basis and be vigilant about signs of infection or band erosion.”


Is there a better solution? Once again, research has shown there are almost always unwanted side effects to every drug or surgery. So, the question becomes – is the potential benefit worth that negative side effect? But, an even smarter question is – is there an all natural alternative that does not come with the same inherent risks of drugs and surgery? In this case, the answer for many people is… YES!


For many people, obesity and weight problems can be accomplished by permanent lifestyle changes. In other words, finding what foods work for your body chemistry, eating those foods, and exercising correctly for the rest of your life. This may seem like a daunting task, but the alternative is chilling. As research shows, quick fixes tend to lead to more problems. Nothing in life worth having comes without a price. To achieve real health, the price is putting in the effort to eat right, exercise, reduce stress and keep your body working properly.

Which Exercise Is Best For Losing Weight?

Sunday, February 13th, 2011
Most people already know the importance of exercise for a healthy life, but still fail to get started with a proper regime and routine for themselves. It is a well documented and well accepted fact that exercise is vital and essential for ensuring that all bodily systems and functions work properly. People who do not exercise on a regular basis suffer from various ailments and diseases as they grow older, and also have to face the problem of obesity.
So what exactly is it about exercise that makes possible all these wonderful benefits, especially when it comes to burning fat. We need energy to move and stay alive. It is the basis for all the things we do. The energy source supplied to your body comes from the foods we eat, which fall into three types: carbohydrates, protein and fats. For these food to function as energy, they must first be converted into a form the body can use, namely adenosine triphosphate or ATP. Our body needs a continuous supply of ATP in order to perform any type of physical activity. It can get the ATP from three sources: your muscles, aerobic metabolism, and anaerobic metabolism.
There are 2 kinds of cardio exercises: aerobic and anaerobic. Aerobic (fat burning process which uses carbohydrates, fat and oxygen to produce the ATP) exercise are activities such as jogging, speed walking, bicycling, swimming or any activity that raises your heart rate for an extended amount of time. Aerobic exercise causes your body to start the beneficial process of aerobic metabolism. This process uses the fat stored in your body, therefore starting the desired state of fat burning.
Anaerobic exercise on the other hand, uses anaerobic metabolism, which is fat burning process in the absence of oxygen. One common anaerobic exercise that most people recognize is resistance training which can be defined as any exercise in which force must be applied to move an external object. The first type of resistance training that comes to mind for many is of course weight lifting. However, the use of one’s own body weight, thera-bands and isometrics are also forms of resistance training. Resistance training helps you burn fat when anaerobic metabolism uses carbohydrates to create ATP, during your resting period. Basal metabolic rate or BMR is the minimum caloric requirement needed to sustain life when at rest and can be responsible for burning up to 70% of the total calories expended. This value varies, however, and is dependent on such factors as genetics, gender, age, diet and exercise.
Where resistance training plays a part in this process pertains to your lean body mass. Lean body mass burns more calories than the fat on your body. Resistance training builds more lean mass such as muscles and as a result increases your BMR. If you ever saw the headline “Burn Fat While You Sleep” and the product doesn’t involve drugs, then this in all likelihood is what they’re referring to. So if you want to burn fat while you sleep, you need to perform resistance exercises to build more lean muscle mass.Lose weight. Visit

The Lazy Person’s Way To Weight Loss. Study Says: SLEEP MORE To Drop Pounds!

Friday, December 17th, 2010

Are you lazy? Come on. You can admit it and it will be our little secret! Well, even if you aren’t “lazy,” I’m sure you look for the quickest and easiest way to get things done. For example, if you had these two weight loss programs – that work equally as well – which one would you pick…

(1)You have to wake up at 5:00 a.m. every day and run 5 miles, then you eat almost nothing for breakfast, then almost nothing for lunch, then you work out like a dog for 2 hours after work, and eat a teeny tiny dinner. Then, you go to bed and do it all over again tomorrow. And you do this every day. Or…

(2) You take a pill, sleep late… and wake up skinny. Obviously, you’d probably choose #2. Any sane person would – as long as the “pill” was safe. Anyways, you get the point. Well, there is no “pill” that works like that. But, a study has just been published that claims sleeping is a very important part of weight loss.

In fact, research from the University of Chicago showed dieters who slept for 8.5 hours lost 55 percent more body fat than dieters who slept only 5.5 hours. The authors of the study stated, “Lack of sufficient sleep may compromise the efficacy of typical dietary interventions for weight loss and related metabolic risk reduction.”

Researchers think sleep may affect levels of a hormone called ghrelin. Increased levels of this hormone have been shown to increase appetite and increase fat retention. The subjects in this study who slept less claimed to be hungrier than those who slept more. According to the study’s authors:“Together, these results suggest that the loss of sleep at times of limited food intake amplifies the pattern of ghrelin associated changes in human hunger, glucose, fat utilization, and energy metabolism.” It should be noted the sample size in this study was small and further research on this subject is needed to make definitive conclusions.

San Francisco Bans Certain Soda From Vending Machines

Wednesday, October 13th, 2010

If you want to buy a Coke, Pepsi or Orange Fanta from a vending machine on city property in San Francisco… you can’t. That’s because Mayor Gavin Newsome, under an executive order, has banned non-diet sodas, sports drinks and artificially sweetened water. Fruit and vegetable juice must be 100% juice and diet sodas can be no more than one quarter of what the vending machine offers.

The San Francisco Chronicle reports this is the Mayor’s effort to combat obesity and promote health. The Mayor’s administration points to a study linking soda with obesity. One recent UCLA study showed adults who drink at least one soft drink a day are 27% more likely to be obese than those who do not. One had to wonder: What will be banned next?

Key Steps On Losing The Pounds Forever

Saturday, July 24th, 2010

Successful weight loss is not just a matter of losing pounds. The emphasis needs to be on abandoning body fat and avoiding loss of lean body tissue, primarily muscle mass. Why is this the key to long-term success? Because muscle requires 15 times the energy compared to fat to survive (7.5 Calories per day for muscle versus 0.5 calories per day for fat). The more lean tissue, the more calories one can consume once desirable body weight is achieved. Overall, a moderate diet of at least 1000 calories of high quality food per day and exercise is clearly the best approach because 80% of the weight lost is fat. This plan protects lean body mass, which is critical to keep from gaining the weight back again.

Exercise in moderation is essential. It burns calories, which promotes weight loss. And it makes a body look good, inside and out: the payoff is a leaner, more attractive body, with a reduced risk of coronary heart disease. However, physical activity by itself may not be enough to lose weight. For best results, it should be combined with a reduced caloric plan, calculated to match an individual’s new physical activity level.

Rapid weight loss can be encouraging at first, but long term results are disappointing. The lost weight (mostly water) rapidly returns, besides diets too low in calories quickly lower the body’s metabolic rule. This makes it even harder to lose weight and much easier to gain it back, creating a “yo-yo” dieting syndrome. More fat is lost when the rate of weight loss is about 2 pounds per week. The number of calories needed to achieve this varies for each person and should be determined on an individual basis.

There are immediate benefits to consuming the right number of calories. First of all, it helps to avoid the hunger, fatigue and grouchiness that so often accompany deprivation of food. It supplies the energy needed to exercise. Trying to exercise on a very low caloric diet is like starving yourself twice – it leads to further loss of lean body tissue.  It helps ensure that nutritional needs are met. This is especially important over an extended period of time.

Another important thing to consider is to choose the right foods. Many weight loss diets encourage avoiding carbohydrates (starchy foods), the body’s primary source of fuel. Such diets promote rapid loss of body water for a few weeks. But this can lead to a discouraging weight plateau, followed by weight gain from water and sodium retention once carbohydrates are eaten again. A healthy mix of foods, high in complex carbohydrates and low in fat, sugar and alcohol gives the individual the most for their calories plus a higher energy level and better nutrition.

Lifelong weight control requires more than a simple diet. A plan is needed that focuses on making changes in behaviors that have contributed to the weight problem, changes that are realistic and fit each person’s unique lifestyle. The best program for most people includes: a personal plan of action with specific solutions for permanent change, a program with the right balance of calories and physical activity to lose weight at an optimal rate, and the personal support they need to succeed. Doing it right helps ensure that the weight loss is not just temporary, but lifelong.

Possibly The Simplest And Easiest Way To Lose Weight Ever.

Monday, June 14th, 2010

Here’s a quick riddle for you…It’s everywhere because almost everyone wants it. Yet, most never achieve it. What is it? It is weight loss. You can’t flip through the pages of a magazine or the channels on cable TV without being bombarded by advertisements for a new breakthrough miracle weight loss solution. It seems like everyone has the answer yet there are so many people that are still overweight.

Maybe you’ve tried some of these “quick and easy” solutions, and maybe one word sums up the way you feel. That one word is frustrated. So, is there anything out there that actually works? The first thing to understand is that there are no overnight “miracles.” The hard truth is that the real secret to weight loss is doing the right things consistently for the rest of your life. Doing the right things will cause you to lose weight but as soon as you stop and go back to your old ways, the weight will come back, and come back with a vengeance. And along with that so will the frustration. Sometimes it’s referred to as yo-yo dieting.

That’s why the best way to lose weight is to become well educated on the subject. The internet has a frightening amount of information, some good and a lot bad. That’s why your best option is to talk to a healthcare professional that has already helped many others and can short-cut the process for you.

That being said, researchers have found when people eat quickly, they end up consuming more calories than they would have if they ate more slowly. In fact, according to a new study referenced in a February 10, 2010 New York Times article, “scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5. The scientists took blood samples and measured insulin and gut hormones before, during and after eating. They found that two hormones that signal feelings of satiety, or fullness – glucagon-like peptide-1 and peptide YY – showed a more pronounced response in the slow condition.” This means you eat less. The New York Times article also mentioned a study done by the American Dietetic Association in 2008 that reported subjects felt more full and consumed 10% less calories when they ate slowly as opposed to “wolfing” down their food. And, a study in The British Medical Journal stated those who ate quickly and until full had tripled the rate of being overweight compared with others.

What does all this mean for you? This research simply suggests if you eat slowly you are likely to feel fuller and consume fewer calories. This of course is not a weight loss miracle. But, feeling full is nice, and eating fewer calories over the long run will lead to weight loss and greater health. If you think this isn’t a big deal, please remember that little hinges open big doors. It’s the accumulation of small things done consistently over time that leads to great success. In other words, stop looking for the big home run and start hitting singles. And, educate yourself as much as you possibly can. There is tons of information available for weight loss and health education. For more information, you can visit to read some of the latest health information.

What we know about… Easing Back Pain? More Exercise Or Less? Weights Or Aerobics? New Studies Shed Light On These Questions And More… How top athletes trigger anti-aging effects at the cellular level, and can the Wii Fit® video game help your family get fit?

Monday, March 29th, 2010

Let’s start this article with an amazing display of some incredible psychic powers. How, you ask? I’ll tell you something about yourself, even if we have never met. Are you ready? Ok, here it goes: You have suffered from back pain. And, not only have you suffered from back pain, your back pain has been a problem for quite a while and you are afraid it will stick with you for the rest of your life.

Pretty accurate statement… isn’t it? Of course it’s accurate – but it has nothing to do with psychic powers. Although “psychics” use this very technique to…

Fool People Every Day!

What you have just read is a truism. A truism is something that is true for a majority of people. In this case, statistics show 80% of people in North America will suffer from back pain at some point in their lives. Not only that, for 85% of these back pain sufferers, the pain will be chronic. That being said, there are things you can do to ease and possibly relieve back pain so you are not just another statistic.

One thing, of course, is Chiropractic care. Studies have shown Chiropractic care to be effective (and cost effective) in the treatment of many cases of back pain and it is clearly a great option for many back pain sufferers.

It is wise for back pain sufferers to consult a Chiropractor to find out if Chiropractic care can help and to see what their options are. Besides Chiropractic, recent research reveals some important things about easing back pain you probably do not know – but should you use…

Weights Or Aerobics To Ease Back Pain?

“People who use weight training to ease their low back pain are better off than those who choose other forms of exercise such as jogging, according to a University of Alberta study”, as reported in a December 16, 2009 article in Science Daily. “The study, done in conjunction with the

University of Regina, showed a 60 percent improvement in pain and function levels for people with chronic backaches who took part in a 16-week exercise program of resistance training using dumbbells, barbells and other load-bearing exercise equipment. “In contrast, people who chose aerobic training such as jogging, walking on a treadmill, or using an elliptical machine to ease their back pain only experienced a 12 percent improvement, said RobertnKell, an Assistant Professor of Exercise Physiology at the University of Alberta, Augustana Campus.” Researchers believe they achieve better pain management results with resistance training because they are using a whole body approach. On the contrary, aerobics training generally works just the lower body.

More Exercise Or Less?

According to a University of Alberta study, if you suffer with low back pain, you should exercise MORE, not less. In the study, 240 men and women with chronic back pain who exercised four days a week had 28% less pain and 36% less disability, while those who exercised two or three days a week did not see this change.

Amazing what a day or two in the gym can do, isn’t it? The study showed working with WEIGHTS four days a week provided the greatest amount of pain relief and quality of life improvement. An important note: “Working with weights” is a very relative term. Before you start any exercise program, you should see a qualified doctor for a preworkout examination. And, all workouts should be designed to suite your individual case and needs. (We are trained to assist you in this.)

Now for some great benefits of exercise, besides your aching back…

How Athletes Stimulate An Anti-Aging Effect on The Cellular Level!

According to the Journal of the American Heart Association, new research shows exercise by professional athletes triggers anti-aging in heart muscle cells – which has a protective effect against aging of the cardiovascular system. In technical terms: Telomeres are DNA that protect the two ends of chromosomes from damage. Imagine the ends of a shoelace. The telomere is like the end of the shoelace that protects the lace from fraying; the end caps Telomeres have a shortening mechanism that limit the number of divisions a cell can undergo. This basically defines the life of the cell. Telomeres gradually shorten from cell division and this shortening leads to aging on the cellular level. The study found physical exercise by professional athletes leads to the activation of the enzyme telomerase.

Telomerase is important because it stabilizes telomere. Author of the study, Ulrich Laufs, says, “This is direct evidence of an anti-aging effect of physical exercise. Physical exercise could prevent the aging of the cardiovascular system, reflecting this molecular principle.”

The study examined 32 professional runners from the German National Track and Field Team. Their average age was 20 and their average running distance was 45 miles per week. The study also examined 51 year olds who had a history of continuous endurance exercise since youth, with an average running distance of 50 miles per week.

Will The Wii Fit® Video Game make your family “fit?”

Wii Fit® may be a lot of fun… but according to a newstudy – just having “fit” in the title doesn’t mean it has anything to do with actual fitness… at least for the entire family. A University of Mississippi study shows the game has little effect on family fitness. The study analyzed 8 families who had a Wii Fit for 3 months. The data showed the children had a significant increase in aerobic fitness, but none of the other fitness factors were increased and fitness was not increased for the family as a whole.

“If You Haven’t Exercised In Two Days, You’re Increasing Your Risk Of Obesity, Diabetes And Heart Disease.”

Thursday, February 18th, 2010

Studies have shown that just two days of physical inactivity can have very detrimental effects on your body and health. How?
According to the study performed at the University of Missouri, just two days of not exercising is enough to affect your body’s efficient use of insulin, which can lead to diabetes and other related diseases.
Researchers conducted a study on rats and found insulin sensitivity decreased the longer the rats stayed inactive.
Don’t Ever Stop A Rat From Running…
The rats were allowed to run on a wheel for three weeks. After that time, the rats were stopped. Just two days after the rats stopped running, the amount of sugar taken into their muscles in response to insulin decreased by about one-third.
Researcher David Kump said, “Insulin works by taking glucose, or blood sugar, out of the blood stream and into the muscle to be used for energy. The less efficient your insulin is the greater risk you have of diabetes, heart disease, obesity and hypertension.”
Kump also added, “Everyone is looking at the benefits of exercise, but we are looking at the consequences of stopping that exercise. People already know that exercise is good for them. This shows that, within a very short time frame of inactivity, the insulin does not work as well and might have negative effects.”
I love this study for several reasons.
Most importantly, it has been obvious for a long time, exercise is good for you. I don’t think you really need a study to tell you that. Sometimes looking at something with a little common sense and reasoning goes a long way. Like, did we really need to research to know cigarettes were bad for us? Yeah, big tobacco companies lied, but did you really believe inhaling a burning weed for 30 years wasn’t going to do something bad to you?
Anyway, it’s nice to have hard-core black-and-white proof. Especially when the results are so dramatic and can be so life changing.
What I also like about this study is that it shows the consequences of NOT exercising.
There is no doubt in my mind – exercising makes you healthier and live longer. I also have no doubt that if you do not exercise – it will CAUSE diseases such as diabetes and heart disease (and probably many more they just haven’t proven yet) and shorten your life.