Chiropractors know that not all the assistance they can give their patients will be performed in their office. They understand that once their patients leave their office, they could set back the work the chiropractor has done and damage themselves unintentionally, just by doing regular, everyday activities. This is why many chiropractors are partnering with their patients outside the office to ensure they follow regular exercise programs that will strengthen them and prevent them from suffering further damage. Strength training is one of the more important ones they recommend. As people grow older, they lose muscle mass, and that means the support for their bones and joints starts to fade. They no longer have the strength or the mobility they used to have because of their decreased muscle mass, but strength training exercises helps them maintain and build back their strength and ensure that whatever condition they are suffering from doesn’t become worse. High-intensity training consists of periods of exercise that are incredibly vigorous for short bursts of time. So, for 15 or 30 minutes a day, the patients would engage in some intensive exercise and then not need to actively exercise for the rest of the day. This helps to build up their cardiovascular system and improve mobility and flexibility. While cardiovascular problems may not directly require chiropractic care, they can lead to conditions that do need it, and chiropractors have a responsibility to ensure their patients are getting the kind of exercise they need to stay healthy. Personal training can also be useful, especially when you may not have the expertise in physical training that your patients require for the very best care. The experts at chiropractor in Greenville, SC will sometimes recommend that their patents go to a kinesiology expert in order to get the help they need. These fitness professionals will be able to direct patients as to what exercises they need to do and what training would help them reach their fitness goals and avoid some future health problems.
The morning after I announced my grand plans to run a 10k, I awoke to a raging case of STREP THROAT. Positive Health Wellness I rushed over to the hospital for a timely strep test and began the 10-day course of penicillin. By the last couple of days, I actually felt well enough to start jogging slowly on the treadmill.
The idea of a race sounds so much better than the actual training process. I didn’t really think that training would be a sacrifice, but even last night (on a Friday!) I had to rush home after work to get some running in. I guess I underestimated how far behind I’d be after such a lazy winter. Good thing I love a challenge.
Being partial to my profession, my first course of action was putting together a training diet. At UConn, I had the very cool opportunity to work with Dr. Nancy Rodriguez (dietitian for the UConn athletes). During those few weeks I got a glimpse into the world of sports nutrition and what’s really required for training– specifically, the function of carbs for endurance & protein for recovery.
There are three essential macronutrients: carbohydrates, protein and fat. Using myself as an example (5’8”, 140 lbs), the baseline for maintaining my weight without exercise = 1800 calories/day. A standard “balanced diet” breakdown = 60% of calories from carbs, 15% from protein and 25% from fat. I assumed my current running routine was in the “light to moderate” training category. The duration of my “run” is no more than 30 minutes and a portion of that is spent jogging/walking. Not exactly 10k yet…but I’ll get there.
According to The Academy of Nutrition and Dietetics, the macronutrient guidelines for “light to moderate” running are as follows:
Carbohydrate Needs: 2.3 – 3.2 grams per pound of body weight. I averaged this to 2.75 grams x 140 lbs = 378 grams of carbohydrates per day. Because carbs have 4 calories per gram, this = 1512 calories from carbs. Stay with me now…
Protein Needs: 0.55 – 0.8 grams per pound of body weight. I averaged this to 0.68 grams x 140 lbs = 95.2 grams of protein per day. Because protein also has 4 calories per gram, this = 380.8 calories from protein.
Hmmm, this means 1512 carb calories + 380 protein calories= 1893 from carbs and protein alone. Based on the numbers, I’m already over my calorie budget without taking into account dietary fat. Fat has 9 calories per gram and is not a negotiable nutrient (unless you live off SnackWell’s fat-free cookies). Since I’m running, I should be able to afford some extra calories for fat. But how many?
According to Runner’s World, if I run 3 miles in 35 minutes (jogging/running/walking an average 11:40 min/mile) I’ll burn 318 calories. Gotta admit, I was a little disappointed by this number considering all the wheezing and sweating that’s involved. Guess the saying holds true, “You can’t outrun your fork.”
Therefore, I should have (1800 + 318) 2118 calories/day when I exercise. This equals out to only 10% of my total calories for fat based on my first carb/protein calculation. What’s a dietitian to do?
I played with numbers a little more and found that the lower end of the carb & protein guideline works out much better for me. Perhaps my workouts are not as “moderate” as I thought. At 2.3 grams of carb/pound of body weight + 0.55 grams of protein/pound of body weight, I totaled out to 1596 calories from carbs + protein. This left me 552 calories for fat, exactly 25% of my total!
The reason I dragged you through this mathematical journey was to explain the risks of taking macronutrient guidelines at face value. Guidelines from REPUTABLE sources are a great starting point. Exercise is really hard, especially for beginners. Its so easy to overestimate how much nutritional cushion you actually need.
If I blindly followed my initial protein calculation, I would have either:
1. Gradually gained weight from excess calories or
2. Had to compensate by under-eating carbs or fat– both of which play very important roles in training.
Always use guidelines within the context of your total intake. Most foods are a mixture of carbs/protein/fat so the grams accumulate more quickly than we sometimes realize. When in doubt, call a registered dietitian to do the math for you!
To keep track of my intake, I set-up a new account on MyFitnessPal. I’ve always been a fan of MyFitnessPal because its a (free) and easy way to get a clear picture of your diet. Feel free to add me (anastasiadietitian) and check out how these calculations translate to my everyday food diary. Its actually not as complicated once you start living it.
More than 1 out of 3 adults in the US (70 million) take prescription pills for digestive disorders and pain associated with them. https://www.nhsheroes.co.uk/ Chances are if you found this blog you are one of them.
A lot of people are frustrated with their health professionals, who have not been able to give them much relief. A big percentage of people STILL experience digestive problems even with all the meds they take. Some people resort to surgery or eating bland foods or they just continue to suffer.
That’s why the Great Taste No Pain System was developed — to help people finally find reflief from their digestive problems.
One of the primary components of the Great Taste No Pain System is the science of food combining, which was first introduced into the US in 1911 by Dr. William Hay, a New York surgeon who used it to cure his Bright’s Disease, a kidney disease which was often fatal at that time.
A basic knowledge of Junior High chemistry is all it takes to see the logic behind this science: Mixing foods that require alkaline digestive enzymes with foods that require acid digestive enzymes slows and can even stop the digestive process. It can and does delay digestion by as much as 10 hours and more. This is incredibly bad for the body. The Great Taste No Pain system alleviates this problem, speeding food through your body, allowing it to absorb nutrients from foods at a much higher level.
In addition, one of the manuals in the Great Taste No Pain system, ‘Foods That Create Acid, Foods That Take It Away,’ is as clear as I’ve ever seen this data presented. Follow this simple guide and your body will use a minimum of energy in the digestion process, which leaves more energy for healing and other daily functions your body carries out.
Great Taste No Pain author, Sherry Brescia, was a former Irritable Bowel Syndrome (IBS) sufferer herself. In fact, in 1991, she spent 7 days in the hospital with bacterial colitis.
As a health insurance researcher and Chief Underwriter, she was able to research the benefits of an alkaline- balanced body and over the next 15 years perfected the system she now calls Great Taste No Pain.