Portland, Oregon chiropractic, nutrition, functional medicine, functional movement and clinical hypnosis

chiropractor, chiropractic, portland, oregon, functional medicine
Optimum Function = Optimum Health™
Portland Chiropractor, Chiropractor Portland, Portland Chiropractic, Chiropractic Portland, Chiropractor

Portland Chiropractor | Shin Splints, Running and Creatine

Do you have shin splints? Do you run AND take a creatine supplementation? Well, here’s a link to an article that found a relationship to anterior compartment problems (like shin splints), running and creatine.

The Effects of Creatine Dietary Supplementation on Anterior Compartment Pressure in the Lower Leg During Rest and Following Exercise

Don’t get me wrong, this is not an anti-creatine blog entry. I recommend creatine to quite a few of my patients to help them build muscle and anaerobic endurance. If you want to know more, contact me.


Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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Portland Chiropractor and Nutritionist | Fructose Linked to Fatty Liver Disease

Here’s a great article about the intake of  fructose leading to fatty liver disease:

Fructose Linked to Fatty Liver Disease


Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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Video Update: Hypnosis

Hello everyone, here’s another video update in which I talk about hypnosis and some of the exciting hypnotherapy programs in my Portland, Oregon chiropractic, nutrition, hypnosis and functional medicine clinic, Optimum Function.

Enjoy! Feel free to leave comments :)


Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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Another Article About Health Food or Health Fraud…..

I have posted a couple of blogs about the seemingly fraudulent advertisements that tout certain unhealthy food as “health food”.

Here’s another article about the topic; you’ll be surprised to read about a certain yogurt company settling a suit for claims that their product “helps to keep you regular”. Health Food … or Health Fraud?


Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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Prevent Shoulder Injuries During Exercise

Here are some simple rules to follow when weight training to protect your shoulders. Remember, you can make all of the changes in the world, but if you continue to lift beyond your capacity or lift incorrectly, it won’t be a matter of “if you get hurt”, you WILL hurt yourself. Technique is everything. Do it right or don’t do it at all.

The “Dont’s” of Weight Training: Protect Your Shoulders

  1. No bench pressing with a straight bar
  2. No lat pulls behind the neck
  3. No overhead pressing
  4. No upright rows
  5. No “empty can” exercises (modified empty can is fine)

No Straight Bar

  • Use dumbbells to replace straight bar on flat and incline bench.
  • Dumbbells strengthen the “weak link”, rotator cuff, stress proprioception.
  • Straight bar weakens and damages the shoulder.
  • Even better….use kettlebells. I can teach you how to properly use them and even teach you one exercise that can replace almost all of your other exercises! Contact me for more info.

No Lat Pulls Behind the Neck

  • Replace with front pull (bring chest to the bar) or reverse grips.
  • Lat pulls behind the neck cause shoulder instability and neck pain.

No Upright Rows

  • They cause shoulder impingement
  • They cause abduction and internal rotation which can damage your subscapularis muscle
  • Normal shoulder motion is to externally rotate and abduct (the opposite of the above harmful movement); this optimally loads the shoulder

No Overhead Presses

  • At-risk position; for anterior shoulder instability;
  • Causes shoulder impingement, especially internal impingement.

No Empty-Can Exercises

  • Internal rotation with abduction causes impingement.
  • Replace with “full-can” exercises…. or better yet, replace all you shoulder exercises once stability is gained with the Turkish Get-up; contact me for more info
  • You can also replace empty can exercises with side-lying abduction AKA side-lying lateral raise AKA “full can”.

Other Errors That Can Cause Injuries To Other Areas of Your Body

  • One-arm rows: Letting the weight traction the shoulder during this exercise.
  • Knee extensions: Open-chain exercise causes shear in the tibia.
  • Squats: Squat using body weight only first for conditioning.
  • Back extensions: Don’t swing; elevate incrementally.
  • Seated rows: Don’t flex the back; be sure to retract shoulder blades first, then pull with shoulders and elbows. Use ropes or chains when possible; this allows the shoulder blades to fully retract around the thorax.

Increasing Weight and Keeping the Shoulder Safe

  • Pick a weight you can perform for 12 reps.
  • Give three to four weeks for accommodation.
  • After four weeks, add five pounds to dumbbell exercises and 10 pounds to two-arm exercises.
  • Increase weight on one exercise per workout.
  • When weight is increased, decrease reps to six.
  • Every two weeks, increase by two repetitions until you reach 12 reps.
  • Stay at 12 reps for two weeks, then increase weight and decrease reps as previously detailed.

Pyramid Workouts

  • Decrease boredom and increase strength gains.
  • Example: Flat dumbbell bench press
    • Set #1    50lbs    12 reps
    • Set #2    55lbs    10 reps
    • Set #3    60lbs    8 reps
    • Set #4    65lbs    6 reps

Changing Weight in the Pyramid

  • Perform the pyramid one to two times per week. The other workouts for example, would be performed using 55 lbs, for two to four sets. When 12 reps can be performed with this weight for two weeks, the pyramid shifts so that 55 lbs is the new starting weight.
    • Set #1    55lbs    12 reps
    • Set #2    60lbs    10 reps
    • Set #3    65lbs    8 reps
    • Set #4    70lbs    6 reps

Maintaining Shoulder Flexibility

  • Posterior capsule stretch (behind the back or across-body while pulling on your arm);
  • Triceps stretch;
  • Behind-the-back stretch;
  • These exercises can be performed using a towel, bat, stick or golf club.

Summary

  • Train the weak link. If you don’t know what your weak link is, I can help you figure it out with a functional movement screen.
  • Realistic goals and expectations will reduce injuries to your shoulder.
  • Adopt the “condition to train” philosophy; that is, you must first do some prep movements before training. Again, my functional movement screen can help you figure out which movements you should be doing to prep..
  • Safe training keeps you doing what you love to do.
  • If you have pain, it “won’t just go away” call me right away!

Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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Super Foods and Why They’re Super

I just wrote an article about “super foods”. Many of you have heard about many of these foods; if you are a patient of mine or have attended one of my lectures on nutrition, you have no doubt herd of them. Here are the foods I have deemed “super” in this article:

  • “Lean and Clean” Red Meat (93% lean, top round, or sirloin)
  • Wild-caught Salmon
  • Omega 3 Eggs
  • Low-fat, plain, Greek yogurt
  • Supplemental Protein
  • Spinach
  • Tomatoes
  • Cruciferous vegetables (broccoli, cabbage, cauliflower)
  • Avocados
  • Mixed Berries
  • Oranges
  • Mixed Beans
  • Quinoa (Ancient grains)
  • Whole Oats (large flake)
  • Mixed Nuts
  • Olive oil
  • Fish oil
  • Flax seeds
  • Green tea

I wanted to write something down and explain why I have considered them as such so I could use this as a handout in my Portland, Oregon nutrition, chiropractic, hypnosis and functional medicine clinic, Optimum Function. I will most likely ad to this list but here’s a link so you can download it and go to the grocery store right now :)

Super Foods and Why They’re Super; by Dr. Tim Irving


Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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An Interesting Article on Nutrition and Vision

Hello everyone,

I read this article this morning and thought I’d share it. All too often, we think about our vision after it has been affected by improper nutrition and disease and we begin to experience problems with it. This article brings to light nutritional steps to maintain visual health; here’s the link: Nutrition and vision: the food you eat can save your eyesight


Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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ChiroVoice.org

The chiropractic advocacy network ChiroVoice.org is a dedicated group of supporters who educate policymakers about the value of chiropractic and work to positively impact any legislative efforts to reform the current national health care system. Through the chiropractic advocacy network, patients and chiropractic supporters can stay informed about important health care issues and contact their legislators in Washington D.C.

Contact Your Legislator in Washington D.C.

Your involvement makes a HUGE difference.
Each active member of the chiropractic advocacy network brings us one step closer to our goal of assuring full-scope access to chiropractic services. Chiropractic patients and supporters who are interested in serving as advocates may sign-up to receive special e-mail alerts about advocacy issues and important legislation. Network members will also receive a monthly e-newsletter.

Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215; Portland, OR, 97214
Optimum Function = Optimum Health


Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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Technical Difficulties with the Optimum Function Blog

Howdy everyone,

I am experiencing some technical difficulties with the OF blog; I hope to have the look of the site fixed ASAP. The content of my blog site is up and running so enjoy! :)

-Dr. Tim Irving
Optimum Function, Portland, OR, 97214

Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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Functional Hypnosis launched!

I finally finished my clinical hypnosis site, click on the following link for more info: Portland, Oregon Hypnotherapy

If you have any questions or would like to find out how clinical hypnosis can help you. leave a comment or email info@OptFunction.com

Yours in Health
Tim Irving DC, LMT, MScan. CKTP
Optimum Function = Optimum Health
Optimum Function: Portland, Oregon, 97214
Chiropractic, Nutrition, Functional Medicine, Hypnosis, Body Fat Testing, Functional Movement

Yours in Health,
Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist
Optimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215
Optimum Function = Optimum Health

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