Labor Day Weekend Hours
9/2 – Saturday: 9am-3pm
9/3 – Sunday: 9am-3pm
9/4 – Monday: 9am-2pm
9/2 – Saturday: 9am-3pm
9/3 – Sunday: 9am-3pm
9/4 – Monday: 9am-2pm
Have you ever gone to the doctor with a laundry list of symptoms and he/she is unable to diagnose your ailment or offer solutions? Or have you tried multiple prescriptions and therapies for symptoms that you can’t seem to alleviate? That is because conventional medicine treats the disease state instead of the individual person. Conventional medicine does not treat the causes of the disease; instead, its purpose is to diagnose and to treat the signs and symptoms of a disease state AFTER a patient’s symptoms have progressed. This is just a band aid and ultimately does not restore health or promote wellness.
The purpose of functional medicine is to identify and to alleviate the causes of disease while seeking to determine how and why the illness progressed. With proper treatment, most chronic disease is preventable and curable since chronic disease is a result of dysfunction in our bodies. This dysfunction is caused by genetics, lifestyle choices, and the environment. Since each person is different, the root causes of disease may vary from person to person. Both the environment and genetics influence the body’s physiological symptoms, and they must be investigated to correct clinical imbalances. Functional medicine relies on research from nutritional science, genomics and epigenics to create personalized, individual treatment plans. Patients and practitioners work together to alleviate and to reverse the causes of disease at the cellular level. Instead of treating disease states with medications and surgery, functional medicine focuses on lifestyle and environmental changes including diet, nutrition, exercise, stress, and psychosocial issues. It combines western medical practice with alternative therapies such as supplements, herbs, detoxification programs, therapeutic diets, and stress management techniques.
Many patients who visit functional medicine practitioners find that after years of unsuccessful treatments, they now feel dramatically better. My personal story is a great example of why I advocate for functional medicine practitioners. In my mid-twenties, I developed symptoms of Irritable Bowel Syndrome, and every night I was plagued by terrible stomach pains and bowel issues. For ten years I sought treatment from GI doctors, who could only offer me my diagnosis of Irritable Bowel Syndrome. They said there was no treatment, and while some doctors did recommend some different food choices, I could not correct my problems. I thought I was doomed!
In my thirties, a friend recommended that I see a functional medicine practitioner, and my choice to follow that path has been life changing. The first thing my functional medicine doctor said to me was, “We know that your bowel is irritable, but why is it irritable?” After a detoxification diet, a heavy dose of probiotics, and some herbal supplements to heal the inflammation in my gut and to improve my gut flora, I ceased having irritable bowel symptoms. After some trial and error, we discovered my personal dysfunction and how to treat my individual issues. I still have to be careful with what I eat and I had to learn my triggers, but I was able to heal.
My goal is for anyone plagued by symptoms they can’t alleviate to seek treatment other than conventional medicine. This is not a boycott of regular medical checkups or therapies. Conventional medicine has its place, especially in advanced disease states. However, sometimes a combination of conventional medicine and functional medicine is the correct path to follow for optimal health and wellness. Research has shown that conventional medicine needs to catch up with the current studies.
Circuit training is a GREAT way to burn a lot of calories in a short amount of time. Be sure to take your time and drink plenty of water as you do this workout!
From a young age we are taught that the key to maintaining weight is to burn off as many calories as we ingest. We also have learned that weight loss occurs when we consume less calories than we expend, and that we gain weight when we eat more than we burn off. However, research over the past decade has shown us that this formula may not be quite as simple as it seems.
A calorie is actually a measurement of heat energy. Specifically, it is the amount of energy that is needed to raise the temperature of one kilogram of water by one degree Celsius. This heat energy is what gives our body fuel. Our calories come from the protein, fat and carbohydrates that we eat. Protein and carbohydrates have 4 kcal/g, fat has 9 kcal/g, and alcohol has 7 kcal/g.
Current research shows us that the source of our calories is extremely important, and that different food groups affect our weight status differently. It is a myth that a calorie is just a calorie. While all calories do have the same amount of energy – 4184 Joules of energy – our body reacts to the sources of calories differently. This is because we digest and absorb various types of food differently. Those foods go through diverse biochemical pathways and affect hormones in the body, which may also affect satiety and hunger.
As stated above, different foods are digested and go through different metabolic pathways, some of which are more efficient than others. Protein requires a lot more energy to metabolize than fats or carbohydrates. When protein is ingested, it requires more energy to digest and absorb, which uses more energy. Therefore, the calories ingested from protein are less fattening than carbohydrate or fat calories.
Another benefit to protein is that it increases satiety more than the other macronutrients. Appetite is reduced and less food and calories are consumed, which may lead to weight loss. This just demonstrates that the type of food that you eat is extremely important, and that all calories are NOT the same.
Further, people who eat whole foods rather than processed foods tend to eat less and have less issues with obesity. Whole foods require more energy to break down and digest than processed foods. This is because many processed foods contain refined carbohydrates, which are low in fiber, low in nutrients, and usually have a high glycemic index. Foods with a high glycemic index are digested quickly and rapidly spike blood sugar levels. This causes food cravings and increased hunger and food intake.
Additionally, foods high in fiber are less likely to cause weight gain. This is because more energy is needed to breakdown the food, and much of the fiber is not absorbed into the body but rather is excreted as waste. Therefore, the body is not necessarily getting the amount of calories listed on the label.
The take home message is not to worry about counting your calories to lose weight. The food choices that you make are much more important for both your health and for your weight. Different food sources affect energy expenditure, hormones, and hunger, which all affect satiety and weight gain. Think about what you are eating rather than how many calories you are eating and look at your food a little differently. If you change your perspective, you will ultimately reach your goals and get healthy!
By Denise Groothuis
It’s important for everyone to take responsibility for their own health. Unfortunately, this is not always the case, especially among men. Research shows that women are 100% more likely to visit the doctor for annual examinations and preventive services than men. June is National Men’s Health month, in which we heighten the awareness of preventable health problems and encourage early detection & treatment of disease among men and boys.
There is a silent health crisis in America. On average, American men live sicker and die younger than American women. The health of men in America is steadily deteriorating, largely due to poor health education, lack of awareness, and culturally induced behavior patterns. This has caused a silent health crisis, whereby men face higher mortality rates than women for 9 of the 10 leading causes of death, in addition to a shorter life span. Today men, on average, die almost five years earlier than women, according to the Centers for Disease Control. Men are dying at significantly higher rates than women for the top 10 causes of death. This crisis in men’s health has very little to do with physiology. It has to do with the tendency of men to not seek care for their health issues. No matter the age, men have issues with things that don’t have every day symptoms, like diabetes, high blood pressure, and cholesterol.
Studies show that an alarming 13 million men have diabetes, while 450,000 die each year from heart disease! While genetics certainly play a role in getting both, so does lifestyle. The same cardio-metabolic risk factors that lead to heart disease, obesity, diabetes, high blood pressure, and other conditions are just as prevalent in men as in women. However, if more men sought diagnosis and treatment for those risks, their chances of controlling or eliminating those conditions would increase dramatically. High blood pressure has been referred to as “the silent killer” because people are often unaware that they have an issue. Have your blood pressure and your cholesterol checked often by your doctor, and closely follow any prescribed treatment they provide. In addition, you should exercise and eat right. By exercising moderately for about 30 minutes per day and eating a well-balanced diet with limited cholesterol and no saturated fats, you will be off to a good start. Always be sure to drink at least 8 glasses of water per day, and limit your alcohol consumption as well.
Along with heart disease, cancer is among the top two leading causes of death among men, with prostate cancer being one of the most prevalent. The prostate gland is prone to three main conditions — 1). inflammation that can cause burning or painful urination, the urgent need to urinate, trouble urinating and other symptoms; 2). benign enlargement that can compress the urethra and slow or stop the flow of urine, a condition that affects about ¾ of men over 60; and 3). prostate cancer, affecting about 1 in 7 men during their lifetime. As men approach their 40s, familiarity with the prostate gland becomes important. The prostate gland is a walnut sized male accessory sex gland that rests in front of the bladder. It usually enlarges with age and can constrict the urinary tube, thereby causing trouble with urination. Symptoms can include: diminished urinary stream, excessive nighttime urination, increased frequency and urgency.
by Gina Stallone
High Intensity Interval Training, or HIIT, workouts are a phenomenon sweeping the nation. What is it, and is it safe? Read on!
HIIT is a cardio session that consists of short, high intensity bursts. HIIT can be an incredibly effective way to work out to see the body composition and fitness results that you want, but you need to do it right. Numerous studies have shown that working your hardest is key when it comes to boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. All types of exercise will ultimately help you burn fat by burning calories, but the more intense the exercise, the more fat you will burn. As a result, it is a very effective way of helping people get the “shredded” look.
A true HIIT workout will involve pushing yourself to the max during each set, which should never exceed 90 seconds. These workouts are typically quick and convenient since they are such high intensity; they usually are 30 minutes or less. They can also be done virtually anywhere, with little to no equipment. The only stipulation is that you should rest in between sets. This may not be the first thing that comes to mind with such an intense workout, however, it is imperative. Recovery is essential so that the body works to adapt from the anaerobic (high-intensity) period to the low-intensity recovery period in HIIT. This workload results in high caloric expenditure, which can lead to fat loss.
That fat loss also comes from an increase in metabolism, which is a benefit to any high intensity workout. Research shows that this is due to an increase in post-exercise exercise oxygen consumption, or EPOC. EPOC speeds up your metabolic rate and can result in a metabolic boost for up to 48 hours after a complete HIIT routine! The high intensity cardio raises your metabolic rate to the point where you continue to burn calories even after the session ends—in some cases 15% more.
If weight loss is your ultimate goal, the old saying that you can’t out-train a bad diet is true…even if your workouts are super demanding. HIIT isn’t an excuse to neglect your diet, so keep it clean! By incorporating HIIT training into your exercise regimen and keep your diet in check, you’ll start to see some amazing results!
We’ve put together a safe but killer HIIT workout for you to try. Give it a shot & let us know what you think! https://www.youtube.com/watch?v=G43UTJoa6gw&t=2s
by Gina Stallone
Celiac Disease is a serious autoimmune disorder in which the body cannot process gluten, a protein found in wheat, rye, & barley. When people with celiac disease eat gluten, their body mounts an immune response that attacks the small intestine. These attacks lead to damage of the villi, small fingerlike projections that line the small intestine, which promote nutrient absorption. When the villi get damaged, nutrients cannot be absorbed properly into the body. Eventually, this can lead to malnourishment, as well as to the loss of bone density, miscarriages, infertility – and even to the beginning of neurological diseases or certain cancers.
Celiac disease isn’t the same thing as a food allergy, so the symptoms will differ. If you’re allergic to wheat, you may have itchy, watery eyes or a hard time breathing if you eat something that has wheat in it. However, if you have celiac disease and accidentally eat something with gluten in it, you may have intestinal problems (like diarrhea, gas, constipation) or any of the following symptoms:
This disorder occurs most commonly with a genetic predisposition. People with a first-degree relative with celiac disease (parent, child, or sibling) have a 1 in 10 risk of developing celiac disease. Most people with celiac disease never know they have it. It’s estimated that 2.5 million Americans are undiagnosed and are at risk for serious health complications. The damage to the intestine is very slow and symptoms are so varied, that it can be years before someone gets a diagnosis. Left untreated, celiac disease can lead to the following conditions:
Currently, the only treatment for celiac disease is lifelong adherence to a strict gluten-free diet. Many people opt to eat gluten-free diets but for those with celiac disease, it’s a must. Those living gluten-free must avoid foods with wheat, rye and barley, such as bread and beer. Ingesting small amounts of gluten, like crumbs from a cutting board or toaster, can trigger small intestine damage.
Some people have a gluten sensitivity but not full blown celiac disease. People with non-celiac wheat sensitivity experience symptoms similar to those of celiac disease, which resolve when gluten is removed from the diet. However, they do not test positive for celiac disease. Some people experience symptoms the same symptoms found in celiac disease, such as “foggy mind”, depression, ADHD-like behavior, abdominal pain, bloating, diarrhea, constipation, headaches, bone or joint pain, and chronic fatigue when they have gluten in their diet. The terms non-celiac gluten sensitivity (NCGS) and non-celiac wheat sensitivity (NCWS) are generally used to refer to this condition, when removing gluten from the diet resolves symptoms.
If you are currently on a gluten-free diet, your physician may recommend a gluten challenge to allow antibodies to build in your bloodstream prior to testing. The recommended gluten intake for the gluten challenge is two slices of wheat-based bread for 6-8 weeks. A gluten challenge should only be supervised by a physician trained in celiac disease, who can move you immediately to a biopsy if your symptoms are severe. Never undertake a gluten challenge when pregnant.
Celiac disease can be difficult to diagnose because it affects people differently. There are more than 200 known celiac disease symptoms which may occur in the digestive system or other parts of the body. Some people develop celiac disease as a child, others as an adult. The reason for this is still unknown.
The most common way to diagnose celiac disease is with a simple blood test. People with celiac disease who eat gluten have higher than normal levels of certain antibodies in their blood. These antibodies are produced by the immune system because it views gluten as a threat. You must be on a diet containing gluten for antibody (blood) testing to be accurate. For most children and adults, the best way to screen for celiac disease is with the Tissue Transglutaminase IgA antibody, plus an IgA antibody, in order to ensure that the patient generates enough of this antibody to render the celiac disease test accurate. For young children (around age 2 years or below), Deamidated Gliadin IgA and IgG antibodies should also be included. Some people with celiac disease have no symptoms at all, but still test positive on the celiac disease blood test. A few others may have a negative blood test, but have a positive intestinal biopsy. However, all people with celiac disease are at risk for long-term complications, whether or not they display any symptoms. While it is very rare, it is possible for someone with celiac disease to have negative antibody test results. If your tests were negative, but you continue to experience symptoms, consult your physician and undergo further medical evaluation.
By Gina Stallone
Most Americans sit in an office chair all day. In fact, about 86% sit an average 13 hours per day! A good number of people realize that sitting all day is not ideal, but it is unavoidable in order to pay the bills and get from point A to point B. Since we spend most of our day sitting, it is imperative that we sit correctly to avoid back and neck pain as well as other issues. We need to consider how we sit at a desk, behind the wheel of a car, and on the couch in order to make the best of the situation.
For starters, the type of chair that you select is very important. It should support the curvature of your spine and be at about a 100-110 reclined angle so that your upper and lower back are both supported. When sitting, your hips should go as far back in the chair as possible and your feet should rest on the floor or a footrest so that your thighs are parallel to the floor. Ideally, your knees should be equal to or lower than your hips and your shoulders should always be relaxed.
Your keyboard and mouse should be easy to reach and at the same level. The monitor should be directly in front of you, with the top of the screen around eye level or 2-3 inches above eye level to keep your neck relaxed. Those who wear bifocals should lower the screen. Additionally, the screen should be centered above the monitor. Your hands should be at the level of your elbows or slightly, your wrists should be straight and your arms should be close to your body. After adjusting your chair to make sure your wrists and arms are correct, put your feet flat on the floor. If your feet do not reach the floor, use a footrest or anything nearby to keep your feet flat. Make sure there is room for your legs under the desk and try to keep this area free from clutter.
Many people use the computer and type at the same time while craning their neck to use the phone. If you talk on the phone, use a headset or put the phone on speaker to avoid neck issues. Also, be careful of the glare coming from windows or actual light. It is important to take frequent breaks to get up and stretch about every 20-30 minutes. Try to rest and refocus your eyes to avoid fatigue by looking away from the computer monitor into the distance or covering them for 5-10 seconds.
It is important to consider how you sit in every situation, not just behind a desk. Slouching on a couch, crossing your legs, or sitting incorrectly in a car can all have a negative impact. When driving, the steering wheel should be as low as possible and you should hold it at 9 am and 3 pm instead of 10 am and 2 pm to help relax your shoulder. Also, try to keep your wrists straight while driving. Your knees should be in line with your hips, the seat should be reclined 100-110 degrees, and you should be able to reach the pedals without straining. Your neck should rest on the neck rest and you should try not to slouch. On a couch, if your couch is deep and you are slouching, put a small pillow behind your lower back.
Since we can’t help sitting too much throughout the day, let’s make the best of a bad situation. Correct your posture and pay attention. This will help you feel better and be more productive.
If you’re like me, you probably spend most of your day exhausted and chugging coffee just to function. One bad night of sleep turns into two…and before you know it you’ve barely slept all week. You think to yourself, I’ll catch up on sleep this weekend – but when the weekend comes, family obligations and household errands take the lead and all of a sudden it’s Monday again. Sound familiar? Well, turns out we aren’t alone…but this is a much bigger problem than we all realize.
Studies show that over 40% of Americans get less than the recommended minimum of 7 hours of sleep per night. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being. It’s important to every aspect of our physical, mental, emotional, and spiritual well-being to get enough sleep.
Getting enough sleep won’t just invigorate you; it could also help control how much you eat. A lack of sleep is linked to overeating—especially the overconsumption of junk food—which can lead to weight gain. It also has an impact on hormonal balance. Two hormones that help regulate hunger—ghrelin and leptin—are affected by sleep. Ghrelin stimulates appetite, while leptin decreases it. When the body is sleep-deprived the level of ghrelin spikes, while the level of leptin falls. This leads to an increase in hunger. Not only does a lack of sleep interfere with hunger signals, but there’s also the problem that less time in bed simply gives you more hours of the day to eat.
In addition to weight/metabolic issues, a lack of sleep also will cause more long-term and serious health problems. Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Some research has linked a lack of sleep to an increase of the stress hormone, cortisol in the body and it’s now believed that people who experience short-term sleep deprivation are not able to process glucose as efficiently as those who get eight hours of sleep. This means that they have an increased likelihood of developing Type 2 Diabetes.
If a person is lacking rest but has continuous muscular activity, other issues such as cramping arise. Muscle fascia tears, hernias, and other problems usually associated with physical overexertion have also been reported in extreme cases of sleep deprivation.
Besides the many physical consequences of insufficient sleep, perhaps the most important consequences of sleep deprivation are deficits in working memory and attention. Lapses in ordinary day-to-day tasks can cause worrying results; from missing words or sentences while taking notes to omitting important ingredients while cooking. It appears that carrying out these tasks which require attention is in direct correlation to the number of hours the person sleeps each night.
As hard as it may seem, we need to make time for ourselves and for sleep. Doing this will ensure that you lead a much more productive and healthier life.
By: Gina Stallone
Modern scientific research is now showing that an ancient treatment can help people suffering from migraines. A study published in February, 2017 in the popular medical journal JAMA:Internal Medicine demonstrated that acupuncture is effective in treating migraines. You may be familiar with this study as it was featured on CNN. Another recent publication, a Cochrane research review from 2016, demonstrated that acupuncture is effective in the long term prevention and treatment of migraines.
This is promising and exciting because acupuncture is safe and does not have the harmful side effects as many of the conventional medications used to treat migraines. Acupuncture has been practiced successfully for thousands of years. Practitioners and patients know through experience how effective it is. It is great to see it now supported in the medical literature.
Migraines can be excruciating and debilitating and are not fully understood by the medical community. According to the Migraine Research Foundation, they are “an extremely incapacitating collection of neurological symptoms.” The headache consists of severe throbbing pain usually on one side of the head, but in some cases both sides. This can be accompanied by nausea, vomiting, dizziness, visual disturbances, sensitivity to light, sound or touch, tingling in extremities or face.
Acupuncture works in different ways. During a treatment session, small needles are inserted into specific points throughout the body, depending on the individual’s needs. It is well documented that this needling facilitates changes in the brain thereby regulating neurological function. It has a calming effect on the body. It affects blood flow, releases connective tissue and muscle trigger point tension, and relieves pain.
The most important aspect of treating migraines, and any other conditions for that matter, is lifestyle management. Mindset, sleep cycle, diet, movement patterns, exercise, stress, relationships, environment are the true indicators of health and causes of sickness. These must be examined thoroughly and changed as necessary.
Passive treatments such as acupuncture, in which the practitioner performs a physical technique on the patient, as effective as they are, work by removing functional restrictions and increasing communication within the body. This allows the body to do what it is naturally designed to do – heal itself! We can think of it as letting nature flow freely within. But if we do not correct unhealthy patterns and lifestyles, we are not addressing the true causes of the problem and symptoms will often recur. By correcting lifestyle, patients will find the highest value in acupuncture and other effective passive treatments.