Once again, it’s that time of year where there is a tendency to indulge a little more than usual on the foods, and slack a little on the exercise. The thing I hear most is “I will start back up after the New Year.” The problem is that Thanksgiving to New Years is 6 weeks. You can do a lot of damage in that length of time which takes months to undo. I am totally in favor of taking breaks from your nutrition plan, but 2-3 days a couple of times a year would be all I would advise. So, I’ve put together a little Holiday Cheat Sheet:

1. Maybe the most important tip: Do NOT sit down to the table STARVING.

On Thanksgiving for example, most people will eat breakfast say 7 or 8am, and then don’t eat anything until dinner, which is usually anywhere from 2-6 pm. That’s a long time to go hungry. The tendency is to then eat too much, too fast, not allowing your body to sense that you are full until you have already overeaten.

TIP: Eat your typical lunch, even if dinner is only 3 hours away. A protein shake prior to Thanksgiving Dinner can dull that famished feeling so you aren’t as likely to overeat. Forget the old “don’t ruin your dinner” advice.

2. Eat slowly: This is easier if you follow tip 1, because you wont be starving. Eating slowly helps allow your body to sense that it is getting full making you less likely to overeat.

TIP: Engage in conversations (it’s difficult to talk with a mouth full of food, and vice versa).

3. MEAT, MEAT, MEAT! Protein is tough for our bodies to break down. The thermogenic effect of feeding of protein is 15%. So for example you eat 100 calories of protein your body will need 15 calories just to digest the food. So the net caloric intake is 85 calories. Fat and carbohydrates take much less energy to digest, and carbs stimulate insulin release which stores fat!

4. Don’t forget to exercise! I know that during the Holidays, the gym schedules aren’t very convenient. But you can easily get quick routines done in the comfort of your own home.

Try this: 5 pushups, 10 sit-ups, 15 squats is one round. Complete 5 rounds as quickly as you can.

I don’t want to take away your Holiday fun. However, it’s very easy to put on 10+ pounds over the Holiday Season, but a lot harder to take them off. Enjoy the upcoming Holidays. Just be mindful of portion sizes and use some of the tips above. It is ok to enjoy a piece of pie, some cookies, or even macaroni and cheese, etc. Once the day is over get back to eating well. The longer you get away from the low glycemic routine, the harder it is to get back on track.

Happy Holidays

Researchers at Emory University in Atlanta say Medicare could save $15 billion IF 70% of 60 to 64 year olds who are prediabetic or at risk for cardiovascular disease take part in community oriented weight loss programs.  The researchers based their findings on a 2008 diabetes prevention program delivered through YMCA centers.  Why the huge savings?  According to researchers, as high risk individuals age, the medical costs associated with failing to prevent more serious disease accelerated.

In other news:

A new study from the University of Pennsylvania Perelman School of Medicine  finds that physicians and their staff can help overweight and obese people lose and keep off 10 pounds over two years.

Interestingly, we have been doing that at Fieldhouse Wellness, PC in Malvern, PA  for over a year.  We review the patient's health history, perform critical measurements and BIA to find out how many calories their body needs.  We adjust their requirement by using an activity modifier and provide a core food plan that will allow a healthy weight loss of 2-3 pounds per week.  We also include a "medial food" between meals that provides nutrients to help with this process.

Shed those pounds and help the economy at the same time!

Visit us at Fieldhouse Wellness

There are real reasons for food cravings.  Some studies suggest that eating a diet that is lacking nutrition can lead to a variety of food cravings.  Your body needs energy to run and it wants the right fuel to do so.  Many foods we eat are not as nutrient dense as they one were for many reasons.  I believe the artificial ingredients added to promote shelf life in the store also may have something to do with this.

Vegetables (especially cruciferous), fruits, nuts, legumes, lean proteins and "good fats" are a good start.  You should consume a protein with each meal to slow the sugar release into your system and prevent the "highs and lows" that can give you cravings.

Dehydration also causes cravings so drink more water,  some experts feel that alkaline water is healthier; squeeze a lemon in your water.  Drinking warm fluids such as a cup of green tea can help you feel fuller.

Do not let yourself get hungry in the first place so plan your meals.  Eating small meals every 4 hours will keep your blood sugar stable and result in less cravings.

Stress also plays a role so find a way to help you cope.  Change your environment (walk outside), deep breathing, yoga, visualization, exercise (simple walk may be enough) or whatever it takes.  When you plan your day incorporate some "mental health" time into your schedule.  It will amaze you how recharged you can be from this simple strategy.

When you do get a craving be smart and make lower calorie choices to satisfy those cravings.  Educate yourself and take the time to look at food labels.  Better choices will give you a better quality of life.

GIVE YOUR BODY WHAT IT IT NEEDS!

 Athletes are very particular of their nutrition.

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“As a competitive World Masters Athlete along with full time mother, I find my schedule

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My recovery after six to seven hours training per day is as good as It was when I was in the prime

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Geraldine is the most medaled athlete in Irish history having won over 3500 medals in her athletic career which

began at 14 and continues today at her current age of 45. Recently she set 7 national records in one week.

I believe most people understand the benefits of exercise to promote a healthier lifestyle.  A balanced combination of cardiovascular exercise and resistance training will be of great benefit to most people.  This can be easily accomplished at home or in a fitness facility; whatever suits you the best.  I think the key is to just to do your best to be more active in some way.  We sometimes forget that our bodies need the proper fuel to exercise, especially with prolonged, intense activity.

How do you properly prepare your body for optimum performance? Choose food slighter higher in carbohydrate with adequate protein, fat and fiber prior to exercise.  A balanced meal is best 3-4 hours before exercise then a small snack 1 hour prior.  Bars are OK but I like a fruit -protein combination like an apple and nuts for example.  The importance of fluids cannot be over emphasized.  Dehydration will decrease performance and if you feel thirsty during activity you are behind.   Consider consuming 15-20 ounces 2-3 hours before exercise; 8-10 ounces 10-15 minutes right before exercise; 8-10 ounces every 30 minutes during exercise.  IF your session is longer than 90 minutes I would consider 8-10 ounces of sports drink (no more than 6% carb) every 15-30 minutes.  Obviously, these are guidelines and may vary depending upon the activity and weather conditions.

Everyone’s needs are different and higher demand athletes should talk with a sports nutritionist.  No matter what you level of exercise is you should do your best to eat balanced every day.  This allows you to be productive all day.  Research does show us that eating a 4:1 ration of carbohydrates to protein after exercise will keep your energy stores higher than if you were consuming carbohydrates alone.  To keep your energy stores ready for continued training you should eat within 2 hours of endurance training; 0.3-0.6 grams of carbohydrate for each pound.  Hydrolyzed whey protein is a good source of amino acids and protein.  Amino acids are necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise.

Serious athletes should weight themselves before and after endurance exercise.  Experts recommend consuming 20-24 ounces of water for every one pound lost.  If the activity is longer than 90 minutes consider a sport drink as previously stated. 

We also must understand that exercise causes increased free radicals, especially prolonged exercise.  Free radicals are produced during normal cellular metabolism.   These free radicals can produce an inflammatory response to the cell with resulting damage.  This can also contribute to fatigue.  Studies support anti-oxidant use to protect against exercise induced oxidative stress. 

Anti-oxidants should be considered in reducing exercise induced oxidative stress.  One of my favorites is naturally occurring sea kelp (ecklonia cava).  It is fat soluble allowing it to work longer in the body at the cellular level.  It is also supplies minerals, improves focus and reduces inflammation.  I have received comments from trainers and athletes that tell me their recovery is improved.  N-acetylcysteine and alpha lipoic acid are also important because they are manufactured at the cellular level.  This is another reason why nutrition is so important, to prevent depletion of these vital substances.

Poly-Resveratrol increases mitochondrial biogenesis (energy at the cellular level) and may help reduce lactic acid as well which helps in the recovery period.  Sulforaphane has also been shown to protect cells from damage

Vitamin needs are plenty and most are consumed in a balanced diet: B1(thiamine), B2 (riboflavin), Niacin,  B6, B12, Folate, C, Pantothenic Acid, Biotin, D, Co q 10. 

If you really want to know what you body needs consider a blood and urine test by Genova Diagnostics to examine your vitamin levels, toxins, amino acids and oxidative stress.  Other companies offer these tests as well.

In summary, do not forget about the importance of balanced nutrition, minerals and anti-oxidants to keep your energy stores optimum for recovery and future work outs.  The importance of hydration cannot be overstated.   Factors such as high altitude, increased temperatures, sweating and exercise duration and intensity require increased intake.  You may want to consider weighing yourself before and after prolonged activity to be sure you are not depleting yourself.  Be smart, get to know and listen to your body, it knows what it wants.

Stay balanced for optimum health and quality of life.

To your health and wellness,

Dr Vic

The ingredients of any supplement should be carefully reviewed to be sure one is not allergic to any of them.  Any prescription medicine should be reviewed for any interactions that could occur with taking supplement for safety reasons.  If there is any question please consult your physician.

ECKLONIA CAVA

I am specifically talking about Ecklonia cava, a species of brown alga found in the ocean floors off Japan and Korea.   It is considered a “sea vegetable.” Okinawan’s attributed their longevity to the consumption of locally grown vegetables and huge quantities of tofu and seaweed, rigorous activity and a low-stress lifestyle. Okinawa lays claim to be home to some of the world’s longest living people, very active people. Ecklonia cava is a powerful antioxidant secondary to its unique molecular structure which includes polyphenols AND phlorotannins.  This results in a fat soluble nutrient which can cross the blood brain barrier unlike other antioxidants which are water soluble.  Not only does it work at the cell level but it stays in the body longer.

Some of the minerals sea kelp supplies are iodine, salt, iron, potassium, phosphorus and calcium. The vitamins sea kelp supplies include vitamin A and niacin, along with a healthy dose of protein. Sea kelp is also a highly alkaline substance which can help provide balance to your system.

Haengwoo Lee and his team of M.D.’s and Ph.D.’s have spent over thirty million dollars on research, from in vitro to animal and human studies. Much of the work was done in Korea, and some at the University of Washington. ECE has been found to be an impressive therapeutic agent in a wide array of clinical applications.

Eckonia Cava is considered a “super antioxidant” by some. Some studies have shown  lower cholesterol and lipids with respect to cardiovascular health, enhancing circulation, improving mental focus, reduce joint inflammation and increase energy.  Some natural healing experts believe sea kelp can have additional benefits, including increased immunity and enhanced brain development.

Kelp supplements may cause nausea and diarrhea in some people.  Pregnant/nursing women should not take kelp supplements, as they have not been proven safe in this population. Individuals with thyroid abnormalities should consult a physician before consuming a kelp product, as it may interfere with the effectiveness of some medications.

ALOE VERA

Aloe vera has been used for centuries in traditional medicine to treat a variety of ailments.  Aloe vera is a succulent plant with a gel-like juice that has been traditionally used to restore the normal function of the intestines through cleansing. This dark green plant contains fibers that naturally flushes down toxins and other unwanted substances in the digestive tract to normalize digestion, absorption and assimilation of nutrients

The transparent gel from the pulp of the leaves has been used to treat wounds, skin infections, burns and other skin problems. The dried portion form the inner lining of the leaf has been traditionally used as a laxative.

Aloe Vera is one of the most efficient delivery systems allowing the body to absorb up to 200% more of vitamins and minerals that you consume with Aloe Vera.  There are many other uses for Aloe Vera but the science is thin in some of these areas but you are welcome to review them: various skin disorders, cancer prevention, diabetes, ulcerative colitis and wound healing.

In general people who have hemorrhoids, ulcers, diverticulosis, colitis, Crohn's disease or irritable bowel syndrome should not use aloe vera without first consulting a physician. Be cautious when using aloe vera as a laxative, as it may cause digestive problems.  As always it is not recommended during pregnancy.

In summary Ecklonia Cava and Aloe Vera are two nutrients not to be over looked.  One is from the sea and one from the land.  Yet both have been used by cultures for centuries for the treatment of various ailments naturally.  Our bodies are sacred and as such should be treated appropriately with the proper nutrients that allow us to lead a healthy, active and purposeful life.

For More Information:  http://www.MazuFit.com

What is the flu?

Flu is a common ailment that all of us suffer from. Influenza, commonly shortened to "flu," is a contagious respiratory illness caused by influenza A or B viruses. The flu virus spreads through the upper and/or lower respiratory tract.

Flu appears most frequently in winter and early spring, when weather changes occur. Most of us take over the counter medication to help the symptoms. In some cases the flu stays for a longer time than in others as each body has its own mechanism of fighting against these viral infections. This mainly depends upon the strength of your body’s immunity level to fight disease.

Symptoms of Flu

Congestion, sore throat and sneezing are common with colds. Colds and flu sufferers cough, have headaches and chest comfort. You are likely to have a high fever with the flu for several days as well as headache, muscle aches, fatigue and overall feeling of weakness. Body ache and joint pain in many cases are also reported. Flu often affects us during weather change and climatic change. The flu is contagious! If somebody is sitting beside you at a public place and is infected with the flu, it can affect you too. Generally children get the flu from schools. In asthmatic people flu easily leads to an attack of asthma. Breathing problems can make a person feel lousy with flu.

Home flu remedies:

Please note that this is for information only and that you should consult your family physician for any concerns you have regarding your particular condition.  You should also be aware of any allergies you have and interactions that may occur with medication you are presently taking.

It is my opinion and the opinion of others to first and foremost be proactive in taking care of you in hopes of preventing disease.

A few antiviral medications are available to treat flu. But there are no medications that specifically defeat the common cold. Antibiotics may be helpful if there is a secondary bacterial infection. 

One of the simpler home remedies is to take steam inhalation two times a day. This helps to ease the nasal cavity and helps in breathing normally. Also two teaspoons of ginger with a dash of honey helps in soothing the throat and helping to bring out the mucus. Drinking hot vegetable soups will help keep the body warm and reduce body ache. Also eating easily digestible foods like broth and vegetable stew can help in keeping the body healthy to fight against flu. Turmeric powder and black pepper powder mixed in hot milk also helps to keep the cold and flu away. Not to forget brandy with warm water helps in keeping the cold away. Once the cold is arrested, fever automatically reduces.

Natural flu remedies and prevention:

Most people get afflicted with the flu at least once in a year. Some people can have flu several times in a year. The flu can be a real stress on your immune system.

Here are some natural flu remedies are available to us:

1. Flush out those toxins: Drinking hot fluids is beneficial because of their soothing effect on the throat and also the decongestion effect on the nasal passages. Remember Grand Mom and chicken soup?  She was right! Caffeinated and carbonated beverages should be avoided because they may dehydrate you.

2. Protein intake: Lean meat, poultry, fish, legumes, eggs, and nuts and seeds are good sources of protein. (Though dairy is a good source of protein, it has been found to aggravate symptoms like runny nose and chest congestion in some.) Your anti-bodies are made of protein. So, if your body gets adequate protein, it can fight the infection better. Moreover, most of the protein foods contain good amounts of Selenium, zinc, Vitamins B6 and B12, which play a vital role in supporting one’s immune system.

3. Vitamin C: Vitamin C is popular for reducing the severity as well as duration of cold and flu-like symptoms. Aim for at least 2 servings of citrus fruits like oranges, pineapple, sweet limes to stock up on this vitamin. These foods are high in flavonoids, too. Flavonoids work very well in reducing the severity of the flu symptoms. Flavonoids are compounds found in fruits, vegetables, and certain beverages that have diverse beneficial biochemical and antioxidant effects.

4. Get high on Humic Nutrients: Studies have shown that humic acid impairs the attachment of certain viruses to their respective hosts. As a result, these viral infections can be impeded.  Several studies have shown that many other viruses have been inhibited by humic acid as well.  This anti-viral property of humic acid may be considered “broad spectrum” meaning that it may be useful versus many viruses.

5. Stay away from high-fat and sugary foods. They are difficult to digest and may add on to your nausea and 'sick' feeling. Excess sugar has also been found to bring down your defenses and prolong your illness.

6. Get Your Sleep: Let your body rest and recuperate as much as possible. If you are feeling anxious, then after dinner, do some mental relaxation, deep breathing exercises for ten minutes, so you can get sound sleep at night.

In summary eat a well-balanced, nutritious diet, drink plenty of fluids and get your rest to keep your body “battle ready” for the cold and flu season ahead.

To your health,

Dr Vic

The IDEAL PROTEIN WEIGHT-LOSS METHOD is a medically designed protocol that

 results in rapid fat loss while sparing the muscle mass. The program was developed in

 France 23 years ago by an MD, PhD for Olympic athletes who wanted to lose body fat

without the loss of muscle, prior to the start of their training season. This protocol is

also an excellent treatment for cellulite reduction and has been used in well over one

thousand medi-spas and aesthetical clinics in Canada for the last eight years with great success.

The program was introduced into the United States in January of 2008 and the FDA approved labeled

products are only available through health care professionals such as Fieldhouse Wellness and are not sold in stores

or over the internet. Ideal Protein is not a multi-level marketing company. Ideal

Protein is a manufacturer and distributor of high biological value foods and

supplements and our Fieldhouse Wellness team provides complete training and continual support. In

addition our licensed medical professionals at Fieldhouse Wellness (physicians, pharmacists and nurse

practitioners) are always available via phone or email to answer clinical questions.

PRINCIPLES BEHIND THE PROTOCOL for Ideal Protein

To lose weight one must obviously consume fewer calories than are expended.

However to specifically target fat loss other factors must be taken into

consideration along with a maintenance program, which is completely different than

the interventional program. The body has three compartments of energy from

which to draw to meet its metabolic needs: blood glycogen (stored glucose), muscle

and fat. It draws on these reserves in a very specific order; first burning the

glucose in the blood and next the glycogen reserve. Once the glycogen is

exhausted, then and only then will it turn to the muscle and fat compartments. If

we replenish the glycogen stores the fat-burning stops until it is once again

depleted. Two master metabolic hormones, insulin and glucagon, mediate how the

body shifts from one compartment of energy to the next.

SCIENCE for Ideal Protein

A recent article from the New England Article of Medicine was published November 25,

2010 confirming the principles of the Ideal Protein program.  In a large European study

a modest increase in protein content and a modest reduction in the glycemic index led

to an improvement in study completion and maintenance of weight loss.  Studies

have shown that meals with a low glycemic index actually cause hormonal and

metabolic changes that may decrease hunger.  This reduction in glycemic load may

also slow down the decline in resting expenditure that is also thought to promote

weight again according to the study.

Protein delays the stomach emptying thereby slowing how much sugar is released into

the system when proteins and carbohydrates are ingested simultaneously.  The

editorial in the same issue also notes that protein displaces carbohydrates versus fat. 

Another reason why a higher protein diet tends to have a lower glycemic load and promote weight loss.

So it appears that the individual's ability to adhere to a program may be influenced by

the way the program affects the individual's hunger and metabolism.  This certainly

supports the Ideal Protein method.

 For More Information About Ideal Protein at Fieldhouse Wellness:

Fieldhouse Wellness

255 Great Valley Parkway, #140

Malvern, PA  19355

610-981-6400

www.fieldhousewellness.com

What is “Way 2 Wellness”

Way 2 Wellness is a 12 week program designed to help you make better choices to improve you health and in turn your quality of life. Our program is based on scientific research demonstrating that many of the chronic diseases associated with aging can slowed down by adopting a healthier lifestyle:

1. Heart disease

2. High blood pressure

3. High cholesterol

4. Diabetes

5. Osteoarthritis

6. Metabolic syndrome

7. Cancer

8. Osteoporosis

9. Stroke

10. Alzheimer’s disease

Better choices can also help symptoms that are not classified as diseases as fatigue, stress-related symptoms and many others.

The Way 2 Wellness program includes:

1. Chiropractic care

2. Nutritional counseling

3. Exercise/Personal Training

4. Supplements

5. Massage/Stress Management

Your personalized program includes:

1. Individual testing and follow-up including:

a. Bioimpedance Analysis (BIA)-body fat, basal metabolic rate

b. Bloodwork

2. Chiropractic consultation

3. Nutrition consultation and recommendations

4. Your personal guidebook

5. Weekly visits for chiropractic, massage, fitness and lifestyle counseling

6. Supplement Recommendations*

*Our supplements are certified for Good Manufacturing Practices (GMP’s)

Getting Started

Call to schedule your consultation. You will be asked to complete a health profile so please be prepared to supply us with your current medical status including health conditions and medications: prescribed and over the counter. Your information is private. This information is important for us to be able to provide you with your optimal program as well as track your progress.

Remember, we are your wellness consultants not your primary care providers. With your permission, we will share your results with your physician.

We look forward to working with you and your wellness goals.

Dr. Frank Brady

Dr Vic Kalman

Fieldhouse Wellness, PC

255 Great Valley Parkway, #140

Malvern, PA  19355

610-981-6400

WEBSITE

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