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Change Your Diet, Change Your Life Class!

Make sure to mark your calendars and join Dr. Timko for this potentially life changing class. By carefully choosing the foods and drinks that we put into our bodies, we can create a well balanced system that will be strong enough to stay healthy and fight off infections and disease. But, with all of the hype surrounding different diets, food combining, eating for you blood type and pH, it is easy to get confused. Add to that genetic modification of our foods, additives, preservatives, pesticides, herbicides, sugar, artificial sweeteners and other toxins, knowing what is healthy, and what is not, definitely isn't easy. And what about organic products, protein requirements, glycemic index and bad fats? It can be very confusing and even overwhelming just going to the grocery store. In this talk we simplify all the hype and cut through to the core "ingredients" of a healthy diet. We will even discuss how to read labels so that you aren't "tricked" into thinking a product is good for you when actually it is full of potentially harmful ingredients. If you only come to one class this year, make it this one!  Don't miss out, it could Change Your Life!  Please call to sign up and reserve your seat.

When: Tuesday, April 22nd at 6:15pm    Where: Gonstead Spine Institute

Orthotic Sale!!

For any of you who have been holding off ordering Spinal Pelvic Stabilizers due to the cost, wait no more! Footlevelers is offering $100 off any pair of Stabilizing Orthotics. If you haven't had a digital foot scan at our office yet, call know to schedule your free scan. This offer is only good until the end of April so don't wait, just like our cool spring weather, it will be gone soon!

Entropy, the Gym, and You

Man Working Out at the Gym
Chiropractic Care and Ongoing Good Health

Optimal health and well-being depend on more than a consistently good diet and regular vigorous exercise. Regular chiropractic care is needed to derive the maximum benefit from these key ingredients of health.

A properly functioning nerve system is required to efficiently digest, metabolize, and use the nutrition you’re obtaining in your daily diet. Similarly, your muscles, joints, and bones need to receive a proper nerve supply to effectively perform all the elements of your exercise routine, including cardiovascular activities and strength training. All your body systems must receive and send accurate, timely information so that your body works well as a unified whole. Your body’s master system, the nerve system, makes this possible. Regular chiropractic care helps ensure that your nerve system is functioning at peak efficiency. The result, in combination with the other health-promoting action steps you’re taking, helps ensure high levels of health and well-being over the long-term.

Let’s say you’ve been taking some time off from the gym. Maybe you reached the end of your 12-week training cycle and you’re taking a week off. It’s possible that one week turns into two or even three or four weeks. Life happens, you need to attend to some pressing matters, and going to the gym starts to take a back seat. Before you know it, two or three months have passed by. Suddenly, you’re no longer a person who goes to the gym, but a person who needs to figure out a way to get back to the gym on a regular basis. “What happened to me?” you wonder. “Where did the time go?” Now you have to actually exert effort to fit “workout time” into your schedule. You scratch your head and ponder. “I thought I had this all covered,” you think, not for the first time.

What happened to you and your well-made plans was entropy, that insidious force in the universe that turns order into disorder. The basic rule is that any organized system, left unattended, will immediately begin to break down. As a mundane example, those piles of papers on your desk keep reaccumulating as a result of entropy. The weeds in your garden? Entropy. The dust bunnies in your attic and basement? Entropy. The collapse of your plan for doing regular workouts? Entropy.

What’s worse, entropy takes a serious toll on your physical fitness.1,2 If you miss enough time from the gym, all your fitness gains begin to melt away. First, your muscles begin to lose their stores of energy. Glycogen, the complex sugar that supplies energy for muscle work, is broken down for use elsewhere. Arterioles and capillaries, small blood vessels that were needed to supply nutrients to your growing muscles, are no longer required and rapidly disappear. Muscle fibers that were continually added to support your exercise activities are cannibalized, so that their constituent parts may be used for other physiological processes. Entropy launches a process of randomization that breaks down your carefully built-up muscular structure. Your body, being very smart, metaphorically swoops in and moves all those metabolic components to other structures and systems for more efficient use.

The superficial result is loss of muscle definition. The deeper result is loss of muscle tone.3 Your cardiorespiratory system (heart and lungs), digestive system, and metabolism are all affected, as these physiologic systems are no longer required to be functioning at peak to support a regular vigorous exercise program. Entropy sets in to all these systems, as well. The overall result is a profound impact on your health and well-being.

The good news is we can help keep entropy at bay. But doing so requires attention and determination. We want to attend to our bodies as carefully and regularly as we attend to the environment of our home, office, and garden. Just as our cars, motorcycles, and bicycles require periodic maintenance, our bodies require much more frequent care, care on a daily and weekly basis. It’s fine to occasionally skip a week or two, or even a month if needed, of exercise. But we must make sure we get right back on schedule to ensure benefits to our short-term and long-term health.

1Barwais FA, et al: Physical activity, sedentary behavior and total wellness changes among sedentary adults: a 4-week randomized controlled trial. Health Qual Life Outcomes 2013 Oct 29;11:183. doi: 10.1186/1477-7525-11-183

2Loprinzi PD, Lee H: Rationale for promoting physical activity among cancer survivors: literature review and epidemiologic examination. Oncol Nurs Forum 2014 Mar 1;41(2):117-25. doi: 10.1188/14.ONF.117-125.

3Ricci-VItor AL, et al: Influence of the resistance training on heart rate variability, functional capacity and muscle strength in the chronic obstructive pulmonary disease. Eur J Phys Rehabil Med 49(6):793-801, 2013

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