blog-with-dr-nate

Holy Mackerel!!

Wed, 01 Jun 2011 16:10:12 +0100

Holy Mackerel!

Research identifies fatty fish oil’s many health benefits.

June 1, 2011 It’s no fish story that those who include seafood as a staple in their diet benefit from the ingestion of high levels of omega-3 fatty acids — known to reduce the risks for heart-related diseases, age-related cognitive decline, abnormal brain development and functioning, even obesity and mood disorders. Now, new studies have shown that it is the oil from fatty fish (salmon, herring, sardines and mackerel) that may offer the most health benefits. During the course of a 10-year study conducted in Sweden, it was established that the consumption of fatty fish oils might inhibit a commonly found receptor for kidney cancers in women, the Renal Cell Carcinoma (RCC), which triggers more than 80% of kidney cancers. Consistent long-term intake of fatty fish oil reduced the RCC risk by up to 74% in the Swedish women tracked for the report. At the same time, the intake of fatty fish oils triggered an increase in the level of serum vitamin D in these women. Low levels of vitamin D are believed to trigger the development and progression of RCC. “You might say that fatty fish oil is phat!” said a smiling Dr. Schulz when contacted about the study. “Even lean fish - although to a lesser extent - provide similar health benefits,” the doctor continued. Schulz, whose chiropractic offices are located in Lake City, MN, follows developments in chiropractic science closely. “Consuming fish oil or eating raw, baked or broiled fish - not fried - can also protect your heart’s electrical system by decreasing the risk of fatal heart-rhythm disorders,“ noted Schulz. “Omega-3 fats have been found to benefit a healthy heart rhythm,” he added. In addition, according to a study by the Center for Disease Control and Prevention in Atlanta, Georgia, fish oil consumption by the elderly prevented a decline in heart rate variability that was caused by same-day exposure to indoor airborne pollutants (which can trigger arrhythmia and sudden death.) This study also found that a diet that included fish at least once a week has other significant health benefits for the elderly. These finds included a 60% lower risk of Alzheimer’s disease as well as a 10% slower rate of annual age-related cognitive decline (and a 13% slower rate when fish was consumed more than once a week). In addition, certain seafood and fatty fish contributed to decreased incidences of strokes because high levels of omega-3 fatty acids (especially DHA or docosahexaenoic acid) are crucial for normal brain function. There’s even more to this school of thought. “Several epidemiological studies find a correlation between omega-3 fatty acids intake and mood disorders like depression — which are affected by an omega-3 fatty acids deficit. In addition, people suffering from coronary artery disease may benefit from omega-3 fatty acids as well since there is an established link between the disease and depression,” stated Schulz. “An increased omega-3 intake, even through supplementation, may have therapeutic benefits,” he declared. Fishing for compliments about a reduced waistline? A study conducted by the University of South Australia noted that daily omega-3 fatty acids intake — when combined with exercise — can aid in weight loss because fatty acids increase blood flow to the muscles during exercise and thereby assist in fat burning. “The studies are overwhelming. Will people change their dietary habits due to the promise this research shows? It’s certainly food for thought,” concluded Schulz.

Press Release Effects of Yoga Vs Walking on mood

Wed, 01 Jun 2011 16:11:53 +0100

Randomized Controlled study shows promising data

Effects of Yoga Versus Walking on Mood

(May, 2011). A recent article in the Journal of Alternative and Complimentary Medicine reported on a study put in place to help determine if the changes in mood, anxiety and GABA levels are specific to yoga or related to physical activity. Yoga and exercise have beneficial effects on mood and anxiety. The practice of yoga postures is associated with increased brain GABA levels. GABA levels are found to be reduced in mood and anxiety disorders. In this study, healthy subjects with no significant medical/psychiatric disorders were randomized to yoga or a metabolically matched walking intervention for 60 minutes, 3 times a week for 12 weeks. Mood and anxiety scales were taken at weeks 0,4,8,12 and before each a magnetic spectroscopy exam was performed to measure GABA levels. The yoga subjects reported greater improvement in mood and greater decreases in anxiety than the walking group. There were positive correlations between improved mood and decreased anxiety and thalamic GABA levels and the yoga group had positive correlations between changes in mood scales and changes in GABA levels. The 12-week yoga intervention was associated with greater improvements in mood and anxiety than a metabolically matched walking exercise. “This was actually the first study to demonstrate that increased thalamic GABA levels are associated with improved mood and decreased anxiety,” said Dr. Schulz, Your Lake City-based, D.C., who follows health and wellness issues closely in professional journals and other publications, “and it was also the first time that a behavioral intervention has been associated with a possible correlation between acute increases in thalamic GABA levels and improvements in mood and anxiety scales.” Reduced activity in GABA systems has been found in mood disorders, anxiety disorders and epilepsy. There is a large body of research on the beneficial effects of exercise on depression and anxiety. The results of exercise as a treatment for mild to moderate depression compare favorably to psychotherapy and pharmacologic intervention. In this study, the yoga intervention was associated with greater improvements in mood and decreases in anxiety compared to the walking intervention. “This is just one study,” explained Dr. Schulz, “but the possible role of GABA in mediating the beneficial effects of yoga on mood and anxiety warrants further study.” Anyone wishing more information may contact Dr. Schulz, whose office is located at 925 Oak St. S. Lake City, MN 55041 (telephone 651-345-5615).

Take Control of Your Body

Wed, 20 Apr 2011 21:36:29 +0100

Take Control of Your Body

3 Keys to Losing Weight and Building Lean Muscle

By Dr. Jeffrey Tucker

As we get older, many of us lose touch with our inner child. We forget how to be in control and how to play. As kids, we had willpower; there was no way parents could get us to eat certain vegetables or tell us when to fall asleep. And time was not even an issue – we had lots of time to play. Now if we could just use some of that stubborn attitude and playfulness as adults to burn fat, lose weight and build lean muscle, we could stop searching for instant results and no-effort diets and exercises. Another unfortunate consequence of aging is a tendency to gain fat around the waist. This often goes hand in hand with less effective metabolism. How can you counteract these normal effects of aging? Here's how to eat and train effectively as part of a priority system for losing weight and getting leaner the healthy way. Let's call it the three keys to taking control of your body.

1: Diet and Nutrition

There are lots of options here, and it's not just about creating a caloric deficit, as you'll see. It certainly helps to have a loric deficit, but it's just as important to increase your intake of quality protein, good carbohydrates (especially vegetables), fiber, ealthy essential fats and water. For the majority of my patients, the bottom line when it comes to getting leaner is eating less carbohydrates (less than 150 grams daily) and eating more protein. I also believe that if you want a body that functions at a high level and looks lean, you are going to need a multi-vitamin/minerals supplement, too. Here's another suggestion: I continue to notice that patients who keep a food diary get better results. There is only one way to find out what you actually are eating: keep track of everything that goes into your mouth. Since calories come in liquid forms, such as fruit juices, alcohol, sodas etc., these can easily add up and derail a fat-loss effort quickly. So keep a journal and review it regularly with your doctor.

2: Resistance Training

The bulk of calories burned is determined by your resting metabolic rate, which is largely a function of how much muscle you have on your body and how hard it works. If you think you'll just bump up your cardio for a while to lose weight, think again. You must add activities that burn calories, promote or maintain muscle mass and elevate your metabolism. This means working every muscle group and training it hard.

Let me be perfectly clear: I am not talking about doing aerobics here. It's not about adding more walking, treadmill, running or bicycling. It's about adding weight training! Let's face it, muscle looks good on the body. Muscle is an active tissue that requires calories to maintain, and muscle burns calories when it is working. Resistance training can be done in such a way to make you stronger and leaner. Studies and experience show that people who weight train lose more fat than those who diet and perform long bouts of aerobics.

There are various ways to burn more calories when you exercise, including explosive exercise training, interval or circuit training, supersets, sprints, etc., some of which you may have heard of. These are all effective methods to burn more calories and increase what's called "Excess Post-exercise Oxygen Consumption (EPOC)," defined as the "recovery of metabolic rate back to pre-exercise levels." What this means is that, depending on whether you've performed a few minutes of light exercise or an hour of hard intervals, you'll burn calories hours after you've completed your workout - up to 38 hours, research suggests.

Step 3: High-Intensity Interval Training

Many of my patients perform steady-state running - two, three, four miles at a time, two to four days a week, 45-60 minutes at a time. Many think they are doing it for weight loss. When I show them the comparison between the calories being burned from diet alone, diet plus aerobics, and diet plus aerobics plus weight resistance, they quickly realize that incorporating all three tactics (diet / aerobic exercise / weight resistance training) will help them lose more fat than diet alone, aerobic exercise alone or even a combination of the two. After that, they're often willing to change it up to high-intensity interval training for 30 minutes at a time three to four days a week.

Choose your inner-child cardio method and begin by performing 15 seconds of a "sprint" (if you cannot maintain the sprint for the whole 15 seconds – back down so that you can) and rest for 30 seconds. Repeat 10 times or until you feel "done" – in other words, don't get sick performing this routine. After three to five sessions of this, it should begin to get easier.

When 15 seconds feels alright – bump it up to 20 seconds on and 30 seconds off for 10 cycles for three to five sessions. Then go to 30 seconds on and 30 seconds off for 10 cycles for three to five sessions. And then go to 30 seconds on 20 seconds off for six cycles (that's right, more work than rest – but lower volume) for three to five sessions. These three to five sessions are not consecutive. Be committed to perform the intervals two times per week with a day of rest between. Add in one 20-minute session of "moderate" cardio activity.

Do the math: an hour and a half a week of high-intensity training to hit the cardiovascular system well enough for leanness, versus old-school running or cycling for 2-3 hours per week. Sounds like an easy choice to me.

A Sample Workout: 8 Exercises to Burn Fat and Build Lean Muscle

Here's a sample program that actually trains the entire body; every muscle group gets trained hard, frequently and with an intensity that creates a large metabolic push, helping you burn fat and develop lean muscle. That's healthy weight loss in a nutshell. I teach my patients weight-loss programs that start with body-weight circuits and band exercises, and progress to using free weights and kettlebells with heavy weight – enough weight to really stress the muscles (a weight you can lift for five reps, but seven reps is considered heavy/difficult). To get you started, do each of the following body-weight exercises for one minute, and go from move to move without any rest. For weighted exercises, select a weight you can lift 5-7 times. Allotted time: 30 minutes. That means once you complete the following circuit, start it again until you have exercised for 30 minutes total.

Prisoner squat: Strengthens the quadriceps, gluteals and trunk muscles and helps strengthen the legs for running. Place your fingers on the back of your head and pull your elbows and shoulders back. Stand with your feet shoulder-width apart. Lower your body as far as you can, pause, and return to the starting position. That's 1 rep. Repeat for 60 seconds.

Push-ups: Strengthen your pecs (chest), triceps and abdominals. Assume a push-up position, with your hands slightly beyond shoulder-width apart; feet together, and body in a straight line from head to ankles. Lower your chest until it's an inch above the floor, and then push back up. That's 1 rep. Repeat for 60 seconds. If you get tired, hold the "up" position in a plank pose until your time is up.

Mountain climbers: Strengthen your arms, abdominals, and hip flexors. Kneel on all fours with your hands in line with, but slightly wider than your shoulders. Straighten your left leg completely and lift your right knee toward your chest. You should be on the balls of your feet, positioned like a sprinter in the starting blocks. Now quickly switch leg positions as many times as you can for 60 seconds.

Reverse lunge with one-arm press: Strengthens your arms and legs. Stand holding a pair of dumbbells next to your shoulders; Step back with your right leg and press the dumbbell in your right hand straight above your shoulder; Lower it and stand back up; Repeat with your left side. That's 1 rep. Perform 5-7 reps.

Step-up: Strengthens the quadriceps, gluteals and hip muscles. This increases both leg strength and stability. Start with a dowel or barbell across your back, with one foot on a step or bench, high enough to ensure your knees and hips are bent at an angle of around 90. Push down through the heel of the foot upon the step and extend the leg, rising up onto the step. Then lower down, taking all the weight back onto the same leg, leaving the foot on the step. When the support leg touches down behind the step, begin to push up again. In this way, most of the work is done with the leg on the step. Start by mastering the technique with seven reps per side, progressing to holding a pair of dumbbells in each hand. Then progress to holding a kettlebell in one hand at a time. Aim to increase the weight you can lift for 7 reps.

Inverted row: Strengthens the upper back and arms. Lie underneath a secured bar. Grab the bar with an overhand, houlder-width grip, your arms and body completely straight, and heels on the floor. Pull your body up, and return to the starting position. That's 1 rep. Repeat for 60 seconds. If you get tired, hold onto the bar with as much of your body off the floor as possible until your time is up.

Up-chop kneel: Develops excellent core stability and trunk rotation strength. Kneel with a band or tubing handle attached below hip height. Grasp the handle in both hands to the side of the hip nearest the band. Lift the arms up and at the same time, rotate the shoulders away from the anchor, keeping hips facing forward and arms straight. Complete 7 reps on each side.

Down-chop kneel: Develops excellent core stability and trunk rotation strength. The down-chop is the opposite of the up-chop. Begin with the handle attached above head height, grasping the handle in both hands above the head to the side of the band. Keeping the hips facing front and the arms straight, pull the hands down and turn the shoulders away from the band. Complete 7 reps on each side.

Do you want to lose at least two pant sizes? Can you commit to everything I've discussed in a 14 -16 week or so progression, which will leave you in better shape and lower in body fat (if you get your diet in line)? Talk to your doctor about the exercise suggestions I've outlined and keep them in the loop as you make progress, or anytime you have questions. Now go take control of your body and take the (three) most important steps toward a lighter, leaner you!

A Winning Formula:
Nutrition + Resistance Training + Interval Training = Weight Loss

It's a simple formula for weight-loss success: 1) Get your nutrition in order. 2) Use heavier resistance (not light and easy weights). 3) Keep the reps going so that the time under tension is about 60 seconds. 4) Keep the rest periods between sets very short, if at all. 5) Use mini-circuits to maximize the work intensity. 6) Use sprints. Do this and you will elevate what's known as your "Excess Post-exercise Oxygen Consumption" (EPOC) for up to 38 hours following a workout. That means if you trained from 9 a.m. to 10 a.m. on Monday morning, guess what? You're still burning calories (without training) at midnight on Tuesday. Can you tell me if your training session can keep you burning more calories after the exercise session? If you haven't changed your program since the personal trainer at the gym showed you around the gym, it probably isn't.

Press Release

Mon, 28 Mar 2011 16:09:43 +0100

FOR IMMEDIATE RELEASE Contact: Dr. Nathan Schulz, D.C.

925 Oak St. S.

Lake City, MN 55041

651-345-5615

www.lakeview-schulzchiropractic.com

Case study shows promising data

Improvement in Asperger’s Symptoms in a Child

Under Chiropractic Care

(January 17, 2011, Lake City). A recent article in the 2010 Proceedings of the International Chiropractic Pediatric Association (ICPA) Research Conference reported on a 6 year old boy diagnosed with Asperger’s syndrome along with asthma and allergies who received chiropractic care. Following the study, the child showed a reduction of Asperger’s signs and symptoms as well as a reduction in asthma and allergies as determined by objective and subjective findings. Lake City-based Dr. Nathan Schulz, D.C., follows health and wellness issues closely in professional journals and other publications. “This was not a short term case study,” said Dr. Schulz, “but actually lasted for 9 years with consistent positive results.” Asperger’s syndrome is considered a high-functioning autism, but it differs from other autism spectrum disorders by its relative preservation of linguistic and cognitive development. In this study, a 6 year old boy presented at a chiropractic office with his parents with Asperger’s Syndrome that resulted in uncontrollable “rocking, jumping and flapping” of his hands; asthma triggered by exertion; seasonal allergies and colds or bronchial congestion; and severe allergies to mold, dust, animal dander and seasonal triggers. “Standard medications for Asperger’s made his asthma and allergy symptoms.” Dr. Schulz related. “Therefore at the time of his initial office visit he was only taking asthma medication and a multivitamin.” “The patient and family reported that the Asperger’s Syndrome symptoms, “settled down within the first week of care.”” said Dr. Schulz. After 3 months of care his Asperger’s symptoms had been stabilizing and he was off medications for asthma and allergies. The patient is now 15 years old and has not needed any medication during the past 7 years, nor have his Asperger’s symptoms returned. “This is just one study,” explained Dr. Schulz, “but with such promising short and long term results, further research is merited to investigate the relationship between chiropractic care for Asperger’s and other autistic spectrum disorders.” Anyone wishing more information may contact Dr. Schulz, whose office is located at 925 Oak St. S. Lake City, MN 55041 651-345-5615

The Truth- By BJPalmer, developer of Chiropractic

Wed, 04 Aug 2010 15:54:32 +0100

The Truth
by BJ Palmer, developer of chiropractic

We chiropractors work with the subtle substance of the soul. We release the imprisoned impulse, the tiny rivulet of force, that emanates from the mind and flows over the nerves to the cells, and stirs them into life. We deal with the magic power that transforms common food into living, loving, thinking clay; that robes the earth with beauty, and hues and scents the flowers with the glory of the air.

In the dim, dark, distant long ago, when the sun first bowed to the morning star, this power spoke and there was life; it quickened the slime of the sea and the dust of the earth and drove the cell to union with its fellows in countless living forms. Through eons of time it finned the fish and winged the bird and fanged the beast. Endlessly it worked, evolving its form until it produced the crowning glory of them all. With tireless energy it blows the bubble of each individual life and then silently, relentlessly dissolves the form, and absorbs the spirit into itself again.

And yet you ask, ? Can Chiropractic cure appendicitis or the flu?? Have you more faith in a knife or a spoonful of medicine than in the power that animates the living world?

By B. J. Palmer, D.C., Ph. C

It's the Unreal Thing! Coca-Cola Company partners with AAFP

Wed, 23 Jun 2010 22:29:10 +0100

Believe it or not, Coca-Cola is partnering with the American Academy of Family Physicians to provide health education to consumers- By Louis Sportelli, DC

Blog with Dr. Nate

Mon, 14 Jun 2010 20:11:59 +0100

blog-with-dr-nate

Holy Mackerel!!

Press Release Effects of Yoga Vs Walking on mood

Take Control of Your Body

3 Keys to Losing Weight and Building Lean Muscle

Press Release

The Truth- By BJPalmer, developer of Chiropractic

The Truthby BJ Palmer, developer of chiropractic

It's the Unreal Thing! Coca-Cola Company partners with AAFP

Blog with Dr. Nate

The Truth
by BJ Palmer, developer of chiropractic