Category Archives: health care

A King, a Prince and a Pauper – An Eating Strategy

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A King, a Prince and a Pauper No, not the beginning of a bar joke  but instead one of the eating strategies that I commonly recommend to my patients. The actual adage is: “Eat like a king at breakfast, a prince at lunch and a pauper at dinner.”  This means that you eat your largest meal at breakfast, a moderate meal at lunch and your smallest meal at dinner. Unfortunately, this eating strategy is in complete opposition to how most of us eat and perhaps why most of us have a disproportionate height to weight ratio – we weigh too … Continue reading

Does Your Doctor Lead by Example?

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Does your doctor lead by example?  Does the doctor who gives you health advice about diet, exercise, stress reduction and lifestyle apply those principles to themselves? If the answer appears to be no – how credible can this information be? No one is perfect – but a doctor who gives health advice to you should also have a plan for themselves.  Next time you are in your doctor’s office ask that person and their staff what they do to stay healthy. The answer may be illuminating. Dr M. … Continue reading

Sitting – Public Enemy #1

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Sitting – Public Enemy #1 Sitting.  All of us do it on a daily basis for work, recreation and at the end of the day while relaxing.  But is sitting really that good for us?  Recent research shows that in fact, sitting can be very detrimental to our overall health. Sitting is a repetitive activity.  That sounds counter intuitive because we associate sitting with inactivity.  In reality sitting increases the pressure placed on the discs of our spine, causes the surrounding muscles to weaken and promotes poor posture.  When done over weeks, months and years the impact of the pressure … Continue reading

Do You Suffer From A.L.H.C.S.?

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Do You Suffer From A.L.H.C.S.? This condition is rapidly spreading throughout the United States affecting women, men and children at increasingly alarming rates. Symptoms Include:  Waiting on average 18.5 days from the time you call before you get an appointment to see your healthcare provider. Waiting on average 45-60 minutes in the office after your scheduled time. Seeing your healthcare provider or one of their assistants for 5-8 minutes only. Leaving the office with a few prescriptions to be filled and more questions than you came with. If you have experienced any of these symptoms then you suffer from A.L.H.C.S. … Continue reading

What Motivates You to Change – Begin At Start

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What Motivates You to Change – Begin At Start Change is difficult especially for long standing habits.  Creating a clear starting point is a good first step especially when you want to improve your health.  During the past two years I have discovered that the starting point I needed was to record my daily food intake and exercise with the goal of gradual weight reduction and increased strength.  As of today, I am three months into recording my daily food consumption and exercise.  So far the exercise part has been easy and the food part enlightening.  Quite frankly calories add … Continue reading

What motivates you to be healthy?

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What motivates you to be healthy? When I turned 60 in 2011 I decided to work to improve my overall health by eliminating or controlling detrimental habits and creating better one allowing me to traverse my 60’s and the decades to follow.  This included increasing lean body mass and reducing the percentage of body fat through exercise and eating; improving my endurance and flexibility and of course using chiropractic and acupuncture to keep my immune system strong. Over the past 16 months I have created many positive changes and I am now fine tuning this process by keeping a record … Continue reading

3 Meals or Several?

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The Question—Should I Eat Three Meals a Day or Several? Many of us do not function well eating three meals daily and have turned instead to eating several small meals to help us maintain our energy throughout the day. Primarily, small meals allow us to sustain our blood sugar levels, preventing the highs and lows often associated with eating three large meals.   Most small meal plans use a 5-6 meal strategy balancing amounts of protein, carbohydrates and fats and calories at each meal. Because overeating is the most common problem encountered it is imperative that you keep a food … Continue reading

Weight Training: A Benefit Or A Risk For People With Chronic Low Back Pain

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Weight Training: A Benefit Or A Risk For People With Chronic Low Back Pain? People with chronic back pain live with the uncertainty that they may re-injure their backs at any time and for any reason – big or little. Their fear of back pain caused by new injuries often causes them to limit what they do and how often they do it. Limiting overall activity makes some sense because it limits the chances of hurting your back again. However, limiting your activities can also lead to a poorly conditioned body that lacks muscle tone and strength, which increases the … Continue reading

Eating For Health, Not Weight

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Eating for Health, Not Weight Eating at times can be extremely challenging and maintaining healthy habits throughout life even more difficult.  This article provides a sensible approach to healthy eating and is the philosophy that I use when providing diet/exercise programs. Please post your opinions on Facebook after your read the article on this website, it will make for good discussion. Dr M. http://www.nytimes.com/2012/09/23/opinion/sunday/the-optimal-diet.html?emc=eta1&_r=0 … Continue reading