Tag Archive for: neck pain

Dr. Glenn Hyman back from surgery, Denver Chiropractic Center’s awesome Halloween idea, and this week’s 1-Page health news

I (Glenn) want to apologize for being unavailable last week from Monday through Wednesday. I had surgery on Monday and was required to take a few days to recover before going back to work. (I actually went back Thursday before I was supposed to. Don’t tell.) I’ll have more to say about this in the near future, but for now, just know that I am back and ready to help you.

Best Halloween idea I’ve ever heard of:

I got this one from a patient years ago: The Halloween Goblin. In order to cut down on how much junk the kids get in relation to Halloween, we offer them the opportunity to pick out a few pieces from their Halloween bounty, and then trade the rest to the Halloween Goblin for a toy. They simply leave the candy on the porch, and the toys magically appear the next day. We’ve been doing this for 5 years now and it works great. I don’t have a problem with the candy per se, but it’s the way it tends to hang around the house that I don’t like. The Halloween Goblin takes care of that. The key is giving the kids the option to participate instead of forcing it on them.

And here is this week’s 1-Page Health News.

Mental Attitude: Benefits of Green Tea. Previous studies have shown that green tea consumption aids in both weight loss and lowering cholesterol levels. Green tea is full of anti-oxidants and has also been known to reduce the risk of esophageal cancer, depression symptoms, wrinkles, the risk of high blood pressure. Green tea also benefits diabetics because it slows the rise of blood sugar after eating. A new study reveals that it may also benefit memory and spatial awareness. (Note: Green tea decaffeinated with CO2 retains as much as 95% of the original anti-oxidant levels. If the ethyl acetate process was used, only about 30% of the anti-oxidants will be retained.) Molecular Nutrition & Food Research, September 2012

Health Alert: $750 Billion Lost A Year! America’s health care system is inefficient, suffers from data overload, and is both complex and costly. Each year, $750 billion (roughly $.35 per dollar spent) is wasted nationwide on inflated administration costs, fraud, and pointless services. These problems can also result in needless patient suffering and deaths. Institute of Medicine. September 2012

Diet: Anorexia. Patients with anorexia have trouble accurately judging their own body size, but not the bodies of others. In a test, when asked if they could pass through a doorway, anorexic patients felt they could not pass through the door even when it was easily wide enough. However, anorexic patients were more accurate at judging others’ ability to pass through the doorway than their own. The study also found a correlation between the perception of the patients’ own ability to pass through the aperture and their body size prior to becoming anorexic, suggesting that the patients may still think of themselves as their previous size. PLOS ONE, August 2012

Exercise: The Elderly. The benefits of exercise are positive for all seniors, including those who are considered frail. The advantages appeared after just three months and included increased cognitive and physical abilities, as well as increased quality of life. Journals of Gerontology, August 2012

Active Rlease Technique / Chiropractic: Lack of Motion. A joint that is not mechanically stimulated will atrophy, leading to degeneration. However, even passive motion (ex: someone else bending your leg for you) is beneficial to cartilage regeneration. (Our work at Denver Chiropractic Center is all about improving joint mobility). Arthritis Care and Research, 2006

Wellness/Prevention: Coconut Oil and Tooth Decay. Digested coconut oil is able to attack the bacteria that cause toothdecay. The study found that enzyme-modified coconut oil strongly inhibits the growth of most strains of Streptococcus bacteria, including Streptococcus mutans (an acid-producing bacterium that is a major cause of tooth decay). Society for General Microbiology, September 2012

Quote: “Ouch.” ~ Glenn Hyman, after surgery.

Fibromyalgia and Food

Fibromyalgia (FM) is a disorder that affects everyone a little differently. Therefore, promoting a one diet approach for every FM patient doesn’t make a lot of sense. However, according to Ginevra Liptan, MD, medical director of the Frida Center for FM in Portland, OR, it is clear that what is included in a diet vs. what is eliminated makes a big difference for many FM patients. It has been reported that 42% of FM patients surveyed indicated their symptoms worsened after eating certain foods. Here are some recommendations about diet to consider:

  1. Pay attention to how food makes YOU feel. Many FM patients have sensitivities to particular foods, but this is highly variable from person to person. Sensitivity to MSG, certain preservatives, eggs, gluten, and dairy are quite common. Keep a daily food journal for at least 2 weeks and write down the foods eaten and any associated symptoms like headaches, indigestion (irritable bowel syndrome irritation – IBS), or fatigue.
  2. Try Eliminating Certain Foods. Many FM patients have irritable bowel symptoms, and using an elimination diet can help determine which foods to cut out. Try it out for no less than 6-8 weeks in order to get the best results. Then, add it back into your diet and pay attention to how it makes you feel. The most commonly eliminated foods are dairy and gluten and the most common improvement is in fatigue reduction and reduced IBS symptoms like bloating and constipation.
  3. If you think you might have food sensitivities or allergies, talk with us. Sometimes it is best to obtain an evaluation from an allergist for food allergy testing. Dietitians can also assist in assuring that you don’t eliminate essential nutrients when foods are eliminated from the diet.
  4. Make it easier to Eat Healthy. Everyone, including the FM sufferer, should try to eat fruits, vegetables, whole grains (if not gluten sensitive), and lean meats or protein. A well balanced diet will give you more energy, which in turn, can improve your overall health. When pain and exhaustion are present, choose healthy foods that do not require a lot of preparation such as buying pre-washed vegetables, or purchase pre-prepared foods like beet salad and quinoa.
  5. Use Food to Help Fight Fatigue. Consume foods in a way that increases energy levels and prevent fatigue. Anecdotally, FM patients have reported that eating small meals frequently vs. restricting themselves to 3 meals a day can keep blood sugar levels more even and prevent the “hypoglycemic lows.” A snack high in protein around 3pm can prevent mid-day fatigue.  Make sure your breakfast includes some protein and whole grains (again, assuming there is no gluten sensitivity). Focus on getting enough sleep and staying active during the day as these can also prevent fatigue during the day.
  6. Check on Your Supplements. Some supplements have significant side effects and can interact with medications. Talk to the prescribing doctor or pharmacist about this. For example, antidepressants and certain supplements can interact.
  7. Focus on Your Overall Well-Being. A multiple approach to managing FM symptoms works better than a single approach. Things like yoga, massage, and deep breathing exercises, as well as routine chiropractic treatments can improve the overall quality of life. Increasing the quality of life is the ultimate goal for managing the FM patient. Going to bed at a consistent time, not eating too late, and exercising regularly are key components.

Back from The Secret Race and Denver Chiropractic Center’s 1-page Health News

I (Glenn) am back in the office after taking last week to hang out with the family while the kids are on fall break. We went to the zoo, the Mint, the Pumpkin Patch, etc.  In addition to that, I managed to read Tyler Hamilton’s book, The Secret Race. Hamilton opens the door on the shocking world of doping in competitive cycling. As a summary – they all did it, and they did it a LOT, including Lance. If you have any interest in cycling, this one is worth reading.

Here’s this week’s 1-Page Health News.

Mental Attitude: Cannabis and IQ? A recent study indicates that daily cannabis use by teenagers (< 18 years old) results in neuropsychological decline, which persists even after they stop smoking. The group also had IQ scores that were 8 points lower than their counterparts who never smoked or started. (a good reason to vote NO on legalizing marijuana). Proceedings of the National Academies of Sciences, September 2012

Health Alert: Bad Medicine? Approximately one in five prescriptions to elderly people are inappropriate. Some of the medications with the highest rates of inappropriate use were the antihistamine diphenhydramine, the antidepressant amitriptyline, and the pain reliever propoxyphene. PLOS ONE, September 2012

Diet: Chocolate? Chocolate may be beneficial for reducing stroke risk in men. Flavonoids found in chocolate may decrease blood concentrations of bad cholesterol and reduce blood pressure. Flavonoids, a group of polyphenolic compounds known to have beneficial biochemical and antioxidant effects, appear to protect against cardiovascular disease through antioxidant, anti- clotting and anti-inflammatory properties. Men who ate the largest amounts of chocolate (63 grams – a third cup of chocolate chips – per week) had a 17% lower risk of stroke than men who never, or very rarely, ate chocolate. Also, for each additional 50 grams of chocolate consumed per week (a quarter cup of chocolate chips), there is a fall in stroke risk of about 14%. Many researchers maintain it is dark chocolate that is good for the heart, but about 90% of the chocolate intake in this study was milk chocolate. Karolinska Institute, August 2012

Exercise: Lack of Exercise As A Medical Condition? According to physiologist Michael Joyner, M.D., “physical inactivity is the root cause of many of the common problems that we have.” These problems include obesity, diabetes, joint damage, and high blood pressure. If lack of exercise (deconditioning) was treated as a medical condition, then perhaps more patients and doctors would see exercise as a treatment that should be considered first for many medical complaints. Mayo Clinic, August 2012

Active Release Techniques: What Causes Pain? One possibility is joint pain due to inflammation of tissues between and around the joints. As a person ages, or with trauma (old or new), their joints lose flexibility. As muscles and ligaments tighten and shorten, inflammatory chemicals can become trapped. Over time, the joint complex can degenerate and osteoarthritis may develop. Physical Exam Spine and Extremities, Hoppenfeld

Wellness/Prevention: TV Time? 31% of US children and adolescents are overweight or obese. Reducing TV viewing may be an effective strategy to preventing excess weight gain among adolescents. In this study, there was a clear association with reduction in TV hours and decreased weight gain over one year.Journal of Nutrition Education and Behavior, September/October 2012

Quote: “Anger dwells only in the bosom of fools.” ~ Albert Einstein

Denver Chiropractic Center’s 1-Page Health News

Mental Attitude: Violent Images? People who watched more than four hours of TV a day relating to the 9/11 attacks and Iraq War coverage were more likely to report both acute and post-traumatic stress symptoms over time. According to study author Roxane Cohen Silver, PhD, “[It’s] important for people to be aware that there is no psychological benefit to repeated exposure to graphic images of horror.” (Stick to comedy and sports.) Psychological Science, September 2012

Health Alert: Bad Belly Fat! People with a high waist-to-hip ratio (those with big bellies, but a normal body mass index score)

are 2.75x more likely to die from a cardiovascular event. Mayo Clinic, September 2012

Diet: Junk, TV, and Income. Preschoolers from low-income neighborhoods and kids who spend more than two hours a day in front of a TV or video-game console have at least one thing in common: a thirst for sugary soda and juice. 54.5% of 4-5 year olds from poorer neighborhoods drank at least one soda per week, compared to 40.8% of kids from higher socioeconomic backgrounds. Preschoolers from low-income areas also drank less milk and consumed more fruit juice, which, like soda, is linked to rising sugar intake. Researchers found similar drinking habits among preschoolers who spent more than two hours of “screen time” per day watching TV or playing video games. Kids from poorer neighborhoods sat in front of screens more often, and drank larger volumes of sweetened beverages. Just 30% of children ate recommended amounts of fruits and vegetables, and only 23.5% consumed the recommended amount of servings of grain products. University of Alberta, August 2012

Exercise: Exercise and Cancer Recovery? Studies have shown the powerful effect exercise can have on cancer care and recovery. For patients who have gone through breast or colon cancer treatment, regular exercise has been found to reduce recurrence by up to 50%. Mayo Clinic, September 2012

Active Release Technique What Causes Pain? One possibility is nerve pain. When a nerve becomes “pinched,” compressed, or inflamed due to an impinging or muscle or spinal disk, the nerves that innervate the spine can become injured. This mechanism can lead to a radiculopathy, where pain radiates down your arm or leg.

Physical Exam Spine and Extremities, Hoppenfeld

Wellness/Prevention: Drink Water! Water is your body’s principle chemical component and makes up 60% of your body weight. Water flushes toxins out of vital organs, carries nutrients to cells and provides a moist environment for ear, nose, and throat tissues. Lack of water can lead to dehydration, and even mild dehydration (as low as 1-2% loss of normal water volume) can drain your energy and make you tired. Institute of Medicine

Quote: “Great ideas originate in the muscles.” ~ Thomas A. Edison

Denver’s only Active Release Techniques Instructor teaches in Minnesota

This past weekend I was teaching at the Active Release Techniques seminar in Minneapolis (technically Bloomington, MN). The hotel was about 1 mile from Northwestern Health Sciences University, where I went to chiropractic school.

Anyway, about ½ mile from the hotel was a really nice lake with a 2-mile running loop. There were tons of trees, lots of wildlife, and the setting was amazing. For a second, I thought to myself, “I could live here.”

On Thursday and Friday I ran after the seminar, about 6 miles each night. As I was running at around 5:15, the park was busy. I did what I always do when I run in Colorado- I said “hi” to people that I passed.

And these people looked at me like I was some sort of criminal. No one said “hi” back. Not one person. So, of course, I kept trying. Nothing. I even looked down to see if I was wearing some sort of weird shirt. I wasn’t.

This is why I love living in Colorado. The people are great. Everyone always says hi or at least nods back when I’m out on a ride or a run. Of course, some super-serious road bikers are so totally focused on their awesomeness that they can’t be bothered, but the majority of people are here are just great. So, no I would never move back to Minnesota. But it was an OK place to spend a weekend teaching for ART.

Mental Attitude: Positive Emotion. Older adults display more positive emotions and are quicker to regulate out of negative emotional states than younger adults. Older adults may be better at regulating emotion because they tend to direct their eyes away from negative material or toward positive material. Current Directions in Psychological Science, August 2012

Health Alert: Alzheimer’s Research. The global market for Alzheimer’s disease therapeutics could soar to $8 billion once therapies are approved that actually change the course of the disease. The current therapeutic market is valued at $3-4 billion and is shared among drugs that temporarily delay disease progression or address the symptoms but do not alter the underlying disease. Despite all the research on amyloid plaques and neurofibrillary tangles, there is still a debate on whether these biological phenomena are causative or symptomatic of Alzheimer’s. Once scientists can clearly and unequivocally define key factors related to the actual biology of the disease itself, therapeutic advances could take place much more quickly.

Genetic Engineering & Biotechnology News, August 2012

Diet: Summer Time Blues! Barbequed hot dogs and sausages are common summer time treats, but are they the right choice for your diet? It’s not just the high levels of fat or calories that are cause for concern, most hot dogs, bratwurst, and other sausages are also very high in sodium. The average hot dog contains 280 calories, 15 grams of fat,  and 1,250 mg of sodium.

American Heart Association

Exercise: Micronutrients and Physical Fitness. Adolescents’ blood levels of micronutrients are correlated with how well they perform in physical fitness tests. For cardio-respiratory fitness, concentrations of hemoglobin, retinol, and vitamin C in males and beta-carotene and vitamin D in females was positively associated with VO2 max (peak oxygen uptake).

Journal of Applied Physiology, Aug 2012

Active Release Technique: Restoring Motion. As  early as 1933, a study showed lack of proper joint motion can cause Degenerative Joint Disease (osteoarthritis). An immobilized joint will develop cartilage changes similar to those of osteoarthritis. Surgery, Gynecology & Obstetrics, 1933.

Wellness/Prevention: Nutrition and IQ. Children fed healthy diets at a young age may have a higher IQ when tested at eight years old. A study looked at the link between the eating habits of children at six months, 15 months and two years, and their IQ at eight years of age. Children breastfed at six months and who had a healthy diet regularly including foods such as legumes, cheese, fruit and vegetables at 15 and 24 months, had an IQ up to two points higher by age eight. Those children who had a diet regularly involving biscuits, chocolate, sweets, soft drinks and chips in the first two years of life had IQs up to two points lower by age eight. University of Adelaide, Aug 2012

Last weekend, next weekend and the1-Page Health News

After spending a long weekend with my wife in Santa Barbara, I’m back in the office ready to roll. I didn’t see any unusual wildlife this weekend (1 seal, no sharks). The place was really nice, it’s called the Bacara Resort outside of Santa Barbara.

This Sunday I’ll be heading up to Xterra Lory at Horsetooth Reservoir for my final race of the season. Should be fun!

Mental Attitude: Feeling Sleepy? One third of all workers sleep less than six hours each day, instead of the recommended 7-9 hours. People especially at risk of not getting enough sleep include those in the health care, social assistance, and transportation fields. CDC, June 2012

Health Alert: Cancer and Aging. Why does our risk of developing cancer increase as we age? By the time we stop growing in our teens, we accumulate a large percentage of the mutations we will have during our lifetime. There’s a mismatch between the mutation curve and the cancer curve, meaning that if cancer is caused by reaching a tipping point of mutations, then we should see higher cancer rates in 20-year-olds, as this is when the mutation rate is highest. The body’s healthy cells function best in healthy, younger tissue; however, in older tissue, cancerous cells may adapt better in that environment than healthy cells and more easily propagate. Oncogene, June 2012

Diet: Food Industry Should Be Regulated? “The obesity crisis is made worse by the way industry formulates and markets its products, and so must be regulated to prevent excesses and to protect the public good,” writes Kelly Brownell, a leading food expert. He argues that left to regulate itself, the food industry has the opportunity, if not the mandate from shareholders, to sell more products irrespective of their impact on consumers. Thus, government, foundations, and other powerful institutions should push for regulation of, and not collaboration with, the food industry.

PLoS Medicine, July 2012

Exercise: Good Reasons. Exercise reduces your risk of developing Type II (non-insulin-dependent) diabetes, reduces the risk of developing breast cancer and improves mental cognition (a short-term effect only).

Surgeon General’s Report on Physical Activity and Health, 1996

Chiropractic: Joint Friction? The supplement chondroitin sulfate significantly reduces the friction coefficient of articular cartilage, which, in turn, leads to a decreased risk of joint degeneration. Journal of Biomechanics, 2007

Wellness/Prevention: Vitamin D and Fractures. Taking 800-2,000 IUs of vitamin D per day significantly reduces the risk of most fractures in men and women age 65 and older. In a study, the top 25% of Vitamin D consumers sustained

30% fewer hip fractures and 14% fewer fractures of other bones. There was no benefit to taking Vitamin D supplements in doses below 800 IUs. The cost of treating a hip fracture is $26,912. New England Journal of Medicine, June 2012

Quote: “Happiness is not something ready made. It comes from your own actions.” ~Unknown

Guess who won Xterra Indian Peaks & What’s that moose doing there?

This past weekend was a busy one for the staff here at Denver Chiropractic Center. I (Glenn) headed up to Eldora ski resort for the Xterra Indian Peaks Off-Road Triathlon on Saturday. As we were lining up to jump into the 60 degree water for the swim, a big ol’ moose came lumbering down to take a drink from the lake.

Luckily the moose just stuck to his or her own business, and the race went off as planned. I took over 37 minutes off of my previous time at Eldora (in 2008, when I finished dead last). I went from 4:01 to 3:24. Far from great, but much better. So I was happy.

My friend, coach, and Xterra pro Cody Waite won the whole darned thing with a ridiculously fast 1:49 (Cody did the whole race in less time than it took me to ride the bike course.)

Cody Waite and his wife Kathy own Endurance Performance Coaching, the official training partner of Denver Chiropractic Center. If you’re looking for a coach, Cody and Kathy are both great athletes and great people. Get more info on their company at their website.

Next up for me (still Glenn) is Xterra Lory at Horsetooth Reservoir on August 26th.

Meanwhile, Dr. Stripling and Keri were hard at work helping out at the Boulder Half Ironman (70.3) all weekend long. Jeff worked on lots and lots of athletes, and assisted at the finish. Keri kept all of the on-site ART tent running smoothly, and also helped out at the finish. Congratulations to our many patients who did this race.

And here is this week’s 1-Page Health Update:

Mental Attitude: Stress and Violence. Children exposed to community violence exhibit a physical stress response for up to a year, suggesting that exposure to violence may have negative long-term health consequences. In the short-term, violence is linked with aggression, depression, post-traumatic stress symptoms and academic and cognitive difficulties. Journal of Adolescent Health, July 2012

Health Alert: Health Care Costs For Kids. In 2010, per capita spending on children’s health care increased to $2,123 (an 18.6% increase from 2007), with spending on health care for infants and toddlers being noted as disproportionately high. Even though children below the age of 3 made up 17% of the covered child population, they cost the 31.4% of the total amount for children’s health care, with per capita spending reaching $3,896 in 2010. Health Care Cost Institute, July 2012

Diet: Eating Fish! Regular fish consumption can decrease colorectal cancer risk by 12%. American Journal of Medicine, June 2012

Exercise: Eat Less, Move More, and Live Longer. In a study on dietary restriction (DR) involving fruit flies, the flies that were also physically active experienced longer lives. This study establishes a link between DR-mediated metabolic activity in muscle, increased movement and the benefits derived from restricting nutrients. Flies on DR who could not move or had inhibited fat metabolism in their muscle did not exhibit an extended lifespan. If this finding extends to humans, then simply restricting nutrients without physical activity may not increase longevity. Cell Metabolism, July 2012.

Quote: “If parents pass enthusiasm along to their children, they will leave them an estate of incalculable value.” ~Thomas A. Edison

Race report from Xterra Beaver Creek and This Week’s 1-Page Health News

I (Glenn) raced in the Xterra Beaver Creek off-road triathlon (sport distance) this past Saturday. I had a good day, knocking 23 minutes off of last year’s time to finish in 2:19. Not bad.

Here’s me on the bike:

My kids then lined up for the kids race, and my 4-year-old Jason almost won the 4 & under category.

Next up for me is a return to the Xterra off-road tri at Eldora, where I finished last by over 30 minutes in 2008. I’m hoping the improvement continues.

And here’s this weeks 1-Page Health News

Mental Attitude: Appreciation! People who appreciate what they have are more likely to live happy, satisfied lives. Personality and Individual Differences, March 2012

Health Alert: Life-Threatening Accidental Acetaminophen Overdosing In Children! Acetaminophen, a widely available over-the-counter medication, can cause liver toxicity in children if recommended doses are exceeded. Clearly, more public education is needed to warn of potential adverse effects. Repeated supratherapeutic dosing (above the recommended dose), accidental overdose (due to error) and intentional ingestion can all result in acute liver failure and even death. 11% of children who are given pharmaceuticals experience a medication error such as an incorrect medication, incorrect dose or method of administering. Acetaminophen overdose is the most common agent responsible for a life-threatening event, longer-term illness or death among children. Canadian Medical Association Journal, June 2012

Diet: Tart Cherry Juice. Drinking tart cherry juice two times per day for three weeks resulted in considerable reductions in vital inflammation markers. This is good news for arthritis and join pain sufferers (and athletes).American College of Sports Medicine Conference, May 2012

Exercise: Improved Health With Less Training? The new 10-20-30 training concept consists of a warm-up at a low intensity followed by 3-4 blocks of 5 minutes running interspersed by 2 minutes of rest. Each block consists of 5 consecutive 1-minute intervals divided into 30, 20 and 10 seconds of running at a low, moderate and near maximal intensity, respectively. Runners were able to improve performance on a 1500m run by 23 seconds and almost by a minute on a 5km run, despite a 50% reduction in their total amount of training. The runners also had a significant decrease in blood pressure and a reduction in blood cholesterol. Journal of Applied of Physiology, June 2012

Chiropractic: The Rusty Gate! A gate is a good analogy for understanding bone joint degeneration. A new gate moves free and easy, much like healthy joints. In time, as the joint and gate hinge begin to breakdown or rust, movement becomes restricted and slower. With chiropractic care, your joints can maintain proper motion. For the gate, try WD40. ☺

Wellness/Prevention: Brush Your Teeth! People who receive regular teeth cleanings had a lower chance of heart attack and stroke. American Journal of Medicine, June 2012

Quote: “A table, a chair, a bowl of fruit and a violin; what else does a man need to be happy?” ~ Albert Einstein

This past week at Boulder Peak, and the latest edition of Denver Chiropractic Center’s 1-Page Health News

This past week the staff from Denver Chiropractic Centers all over the state. Dr. Hyman was up in Beaver Creek training for Xterra Beaver Creek on July 14. While biking, he ran into a bear under lift 11. There’s a little snippet of video posted on our blog: http://www.denverback.com/?p=861

Dr. Stripling and Keri were up working hard leading the Active Release treatment team at the Boulder Peak Triathlon this weekend. Here’s a picture from the brief window when Dr. Hyman stopped by:

And here’s the 1-Page Health News for You…

Mental Attitude: Immune Against Alzheimer’s? Researchers discovered the best marker associated with memory is a gene called CCR2. This gene showed immune system activity against beta-amyloid, thought to be the main substance that causes Alzheimer’s disease. According to Dr. Lorna Harries, “Identification of a key player in the interface between immune function and cognitive ability may help us to gain a better understanding of the disease processes involved in Alzheimer’s disease and related disorders.” National Institute on Aging, June 2012

Health Alert: Cancer Rates Expected To Increase! Cancer incidence is expected to increase more than 75% by the year 2030 in developed countries, and over 90% in developing nations. Countries must take action to combat the projected increases in cancer rates via primary prevention strategies such as healthier lifestyles, early detection, and effective treatment programs. Lancet Oncology, June 2012

Diet: Snacking On Raisins. Eating raisins as an after-school snack prevents excessive calorie intake and increases the feeling of fullness as compared to other commonly consumed snacks. Grapes, potato chips and cookies resulted in approximately 56%, 70% and 108% higher calorie intake compared to raisins, respectively. The cumulative calorie intake (breakfast + morning snack + lunch + after-school snack) was 10-19% lower in children who ate raisins as an after school snack when compared to children who consumed other snacks. Canadian Nutrition Society, May 2012

Exercise: Exercise and Cancer. Researchers are working toward proving that daily yoga or 20 minutes of walking will likely extend a cancer patient’s survival. In 15 years, doctors have gone from being afraid to recommend exercise to cancer patients to having enough data that shows it is safe and effective, particularly for relief of treatment side effects. American Society of Clinical Oncology Annual Meeting, June 2012

Active Release: A whole lot of nerve? Your nervous system runs and controls every aspect of your body. For example, there are 45 miles of nerves in your skin alone. Nerves throughout your body can become trapped in muscles, causing symptoms from headaches to carpal tunnel to sciatica to tingling in the toes. Active Release can take pressure off of nerves and fix problems. Gray’s Anatomy / Active Release Techniques

Wellness/Prevention: Early Stress? Children who experience intense and lasting stressful events in their lives score lower on tests of the spatial working memory and have more trouble on tests of short-term memory. Journal of Neuroscience, June 2012

Quote: “Remember to perform random acts of kindness.” ~ From the film Pay It Forward, released in 2000

Confessions of a barefoot failure


Me & Bobby McGee. Trying to solve the problem.

In early 2010, I drank the barefoot running Kool Aid. I’ve written about that part of the story before, but I’ll briefly review it for those of you who may not remember.

After reading the book Born to Run, I decided to start running barefoot on my treadmill. I felt good, so I bought some “Barefoot Shoes”. My knee pain went away, I started telling all of you to try it, blah, blah, blah. I tried to go from running as a heel striker to running as a mid-foot striker. It worked for about a year. And then some new injuries set in.

Last week (as I sit writing this) I spent Friday at my 1st grader’s field day. For those of you who don’t know, it’s like a kiddie Olympics held outside at school on a nice spring day. The kids do all sorts of things, like tug-of-war, throw the ball as far as you can, and a round-the–bases relay race.

The round-bases-race was interesting, because I got to watch kid after kid after kid run. As a student of running mechanics, it was quite enlightening.

After observing about 30 kids, I can tell you that only about 1 in thirty kids is a heel-striker. They’re almost all mid-foot strikers, and their feet are quick – touch down, pull up. They all looked smooth and efficient.

So why do the people who gather data on such matters say that about 75% of adult runners are heel strikers*? What happens? Should we all be mid-foot striking or do what comes naturally?(*reference- Foot Strike Patterns of Runners At the 15-Km Point During An Elite-Level Half Marathon HASEGAWA, HIROSHI; YAMAUCHI, TAKESHI; KRAEMER, WILLIAM J. Journal of Strength and Conditioning Research, August 2007 – Vol. 21 – Issue 3.)

The answer? I have no idea.

So I decided to go see expert running coach Bobby McGee for a 90 minute mechanics evaluation / lesson. Here’s what Bobby had to say (paraphrasing):

“For most runners, unless they want to be elite runners, it doesn’t make any sense at all to try to force a style of running. If you’re a heel striker, don’t try to force yourself to be a mid foot striker. If you are strong enough to run barefoot, great. But if you’re not, it’s a disaster waiting to happen.”

The conclusion – be who you are, and work to optimize the mechanics that you’re used to. So instead of forcing yourself out heel striking, work with it. Remember, we’re all individuals, and your unique running style is just that- yours. Don’t go changing for the sake of change. Like I did.

For the record, Bobby spent more time working on what my upper body was doing than he spent on my lower body. This made a huge difference. He also told me that my feet were not strong enough for running in so-called barefoot shoes. So there you go, I’m a barefoot failure. If you are serious about running, you might want to go spend 90 minutes with Bobby. He’s brilliant.