OK, lately, I have been obsessed with “The Dog Whisperer” on Animal Planet
Now, stay with me for the next paragraph, I will tie this all into the title of this post and a simple and effective way to set your body up for the efficient utilization of the calories you eat….
Early in 2010, we adopted a 5 week old lab/Shepard/pit bull mix. I have always been an animal lover and with both my dog and cat dying of cancer in the past 4 years, I have decided that we must investigate how best to keep our pets healthy; much in the same way I investigate ways to keep myself and my patients healthy. The first thing I did was to dive into the vast amounts of information on dog training. Huck (the lab/shepard/pit mix) is incredibly sweet, healthy and is fun to go off-road unicycling with; this is in part due to the principle laid out by Cesar Millan:
Providing these things in that order helps to set rules, limitations and boundaries for dogs but also helps to support them physiologically as this is how their body is meant to work. This is where my dog training research started to parallel my human health and wellness research. Regarding dogs, it has been amazingly helpful and healthful with our dogs to take them for a walk, play Frisbee with them, go unicycling with them or rough-house with them before they eat; it’s what they would do (or technically, their ancestors would do) in the wild, they chase their food down and eat it.
Well, for the better part of human history, this is what we would do too. Research is telling us that this is the way our physiology is set-up too; metabolic and lifestyle diseases have been on the rise for the better part of the last 60-100 years and food has become easier to get and eat every day. So, regarding food, we should consider food as the affection, it’s how our internal environment communicates with the external environment and how we nourish (READ: love) ourselves. I know; what about the discipline part?
Well, that could be built into our “how to eat equation” by stating this; we should eat until we are 75% full and have the discipline to choose a diet that is plant-based or mostly plant-based and not processed. OK, it’s a little bit of a stretch but it works well for my agenda
Here’s more, in fact, I’ll cut to the chase with my recommendation regarding exercise and meals:
Do some quick muscle contractions a few minutes before you eat to make sure you maintain a healthy relationship with sugar, insulin and fat deposition.
Now, I’ll get to the “how” and “what to do” in a little bit; first the “why”.
I’ll start off by saying this idea is not necessarily new ; it’s fairly well-established in research to one extent on another (see my references) and the idea has permeated a few resources for the every day individual; most notably, in a book called, 4 Hour Body by Timothy Ferriss (click for link to book). In this book the idea is discussed under the premise that this technique and other explained in the book will help you look and feel better. I want to expand upon this idea and state that it can help you regulate the sugar in your body.
Why would you want to do this?
It’s scientifically-solid and well understood that after an intense work out, food calories are less likely to be stored as unwanted fat. When our muscles perform work (especially intense work and even in VERY short bouts), they use sugar. Most of the sugar used is supplied by glycogen; this is a storage unit of sugar in muscles and the liver. As such, exercise depletes muscle glycogen and therefore many of the calories you take in after contracting muscles intensely serves to replenish this glycogen so it’s there the next time your muscles contract for more than a few seconds. In fact, it appears that this process occurs with as little as 60-90 secs of muscle contractions.
The appropriate exercise carried out a few minutes before eating may encourage glycogen restoration and not favor fat deposition, this is a GOOD thing.
In addition, this “habit” seems to be a good recipe to improve insulin sensitivity and improve your blood sugar regulation long term. Exercise before eating does this by increasing a substance in your body named GLUT-4 (glucose transporter type 4). By contracting muscles before insulin is secreted after a meal, it appears we can make sure that the calories we eat are used to replenish glycogen and not be stored inside our fat cells.
What type of exercises should you do? Here is a list of things you can do but the main principle is, 90 seconds of intense muscle contractions:
- Go through each big muscle group and squeeze them as hard as you can for 10-30 seconds until you accumulate 90 seconds of muscle contractions. (the bigger the muscle group, the better
- Do 90 seconds of kettlebell swings
- Do 90 seconds of jumping jacks or jumping rope
- Do 90 seconds of squatting up and down
The list goes on; NOTE: if the activity you choose causes pain, stop and talk to your chiropractor or trainer.
So, be good to yourself; regarding food, use this formula:
- Exercise first (60-90 seconds),
- Discipline next (make the right food choices; real, unprocessed foods, eat mostly vegetables)
- Affection last (EAT )
I should also note that those of you who regularly workout should eat readily-available carbohydrates within 60-90 minutes after your workouts. This is the window of opportunity to maximally replenish your glycogen after a longer workout.
Questions? Ask away…..
- Terada S, Yokozeki T, Kawanaka K, Ogawa K, Higuchi M, Ezaki O, Tabata I.Effects of high-intensity swimming training on GLUT-4 and glucose transport activity in rat skeletal muscle.J Appl Physiol. 2001 Jun;90(6):2019-24.
- Barnard RJ, Youngren JF. Regulation of glucose transport in skeletal muscle. FASEB J. 1992 Nov;6(14):3238-44.
- Youngren JF, Barnard RJ.Effects of acute and chronic exercise on skeletal muscle glucose transport in aged rats.J Appl Physiol. 1995 May;78(5):1750-6.
- Richter EA, Kristiansen S, Wojtaszewski J, Daugaard JR, Asp S, Hespel P, Kiens B.Training effects on muscle glucose transport during exercise.Adv Exp Med Biol. 1998;441:107-16.
- Kawanaka K, Tabata I, Katsuta S, Higuchi M. Changes in insulin-stimulated glucose transport and GLUT-4 protein in rat skeletal muscle after training. J Appl Physiol. 1997 Dec;83(6):2043-7.
- Terada S, Tabata I, Higuchi M. Effect of high-intensity intermittent swimming training on fatty acid oxidation enzyme activity in rat skeletal muscle. Jpn J Physiol. 2004 Feb;54(1):47-52.
- Fujimoto E, Machida S, Higuchi M, Tabata I.Effects of nonexhaustive bouts of high-intensity intermittent swimming training on GLUT-4 expression in rat skeletal muscle. J Physiol Sci. 2010 Mar;60(2):95-101. Epub 2009 Dec 19.
- Hiltunen JK, Qin Y.beta-oxidation – strategies for the metabolism of a wide variety of acyl-CoA esters. Biochim Biophys Acta. 2000 Apr 12;1484(2-3):117-28.
In an article entitled, The Social Side of Obesity: You Are Who You Eat With, children who eat with and hang out with overweight children will likely follow in their peers’ foot-steps. Click on the link to read this article
It’s been a well-known fact that without social support, individuals have a hard time losing weight and keeping it off. This is definitely information to consider when trying to lose weight and/or diet. The best way I have found to break this cycle is to teach people how to fit healthy eating and healthy lifestyle habits into our busy schedules. Most of us know that we need to eat better….. too many of us think that this means eating tasteless, expensive and ime consuming meals.
In addition to the nutritional programs and counseling in my Portland, Oregon chiropractic, nutrition, functional medicine and hypnosis clinic, Optimum Function, I often recommend books like Gourmet Nutrition Vol. 2 (Click for link); an excellent recipe book that will sow you how to cook nutritious and delicious meals that will help you lose weight and be healthy.Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Well, it’s summer time and many of you are trying to improve your body composition; whether you are trying to improve your body fat or lean muscle mass or both, it’s better to test them and really get a baseline. Getting a baseline is important to see if your efforts are healthy and beneficial. All too often, I see people dieting, trying to lose weight and body fat, or trying to gain lean muscle mass in my Portland, Oregon clinic, Optimum Function; only to have them look and feel unhealthy……
What’s going on here?
Well, after testing them with my BioImpedance machine for body fat, lean muscle mass, body cell mass, water inside your cells and outside your cells and more. We find out that their body cell mass is dropping (this is bad), their extracellular water weight is increasing and other markers of healthy body composition look bad.
What does this mean?
It means that the efforts these patients are making to lose weight, lose fat and/or gain lean muscle mass are not improving their health!
Are you worried that your weight loss efforts, body composition improvement methods and/or muscle building methods are unhealthy for you? If so, you should come in for a body composition test. For $35 and a little bit of your time, you can get an accurate reading and pringt-out of exactly what’s going on.
Click on the following linf for more info Optimum Body Composition: Portland, Oregon Body Fat, Lean Muscle Testing and More.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, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Apparently, the scientific community needs to do research on something everyone should know. Increasing the intake of fruits and vegetables decreases the risk of becoming obese and gaining weight. The study, in a recent issue of the journal Obesity, took 206 adult participants and studied followed-up with them after 10 years. The results suggest that a higher intake of fruits and vegetables led to less obesity and healthier weights in adults.
Here’s my opinion: We’ve forgotten how and what to eat. In the past, this sort of information was passed-down by mom, grandma, dad, community leaders etc….
Today, it’s hard to weed through all the “corporate interest nutrition” and trust the messages about food that we are bombarded with every day. Your favorite athlete or food network star may be telling you to eat incredibly unhealthy, processed foods because they are getting paid for their endorsement. I know this may sound a little like a “conspiracy theory” but, as a nutritionist in Portland, Oregon, I can tell you that most of the patients I treat have received these mixed messages and really just need to learn how and what to eat to optimize their health and wellness.
Most of us intuitively know how to do this but we’ve lost the habitual practice to make healthy eating a part of our busy lives. In addition, there is an erroneous idea that eating healthy leads to bland, tasteless foods. This is just plain FALSE!
The solution: The Precision Nutrition Program with me at my Portland, Oregon Chiropractic and Nutrition Clinic, Optimum Function. (Click on the link for more information)
At the very least, you should check out Gourmet Nutrition, Vol. 2; it’s a great cookbook that will help you add time-efficient skills and recipes that are appealing to your eyes and palate. (Click on the link for more detail).
As always, you can visit my main website by clicking the following link: Optimum Function: Chiropractic, Hypnotherapy, Nutrition and Body Fat Analysis and fill-out the contact form; email me at info@optFunction.com or leave a comment below.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
Reference: Jesus Vioque, Tanja Weinbrenner, et. al.; “Intake of Fruits and Vegetables in Relation to 10-year Weight Gain Among Spanish Adults”; Obesity (2008) 16 3, 664-670. doi:10.1038/oby.2007.121 Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Hi Everyone! There are two reasons I have not been able to bring you any new, “juicy” health tid-bits this weekend.
- I am moving my office within the same building; there will be a new waiting area AND MORE!
- I am working for the Graston Technique at the Oregon Chiropractic Association Convention.
Stay tuned for more news and come by and visit the new office! Now is the perfect time to get on track to reach all of your health and wellness goals in 2009 and beyond! Click on the following link for more info Portland, Oregon, Chiropractor Tim Irving’s Clinic; Optimum Function
I am now in suite 215 instead of 230; same address:819 SE Morrison St. Suite 215 Portland, OR, 97214 Yours in Health, Tim Irving DC, LMT, CKTP, CHt, MScan. Nutritionist
Chiropractic, Nutrition, Functional Medicine, Functional Movement Patterns, Clinical Hypnosis, Body Fat/Composition AnalysisYours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
I just went live with a new, exciting service at Optimum Function; my Optimal Body Composition program. Now, you can effectively, accurately, affordably and safely measure important health markers like body-fat, lean body mass, water weight inside and outside of cells and more!
You can click on his link, Portland Oregon Body Composition Analysis, or go to www.OptBodyComp.com for more detail.Yours in Health, Tim Irving DC, LMT, MScan., CKTP, CHt, Nutritonist Optimum Function: Portland, Oregon, 97214 Optimum Function = Optimum Health