How’s Your Runway Walk??
I happened to be flipping channels last week and came across “The Victoria Secret’s Show”. Okay, maybe it wasn’t that accidental, but none the less, there I was!
I was awestruck, like the rest of the male population in the world, by their beauty and in critically trying to figure out what makes them so attractive and alluring [aside from the obvious!], I realized this.
They all have such grace, symmetry and elegance as they walk up and down the runway.
Yes, I know they are all spectacularly stunning, but the way they move is a lesson that the majority of the people on the planet could learn to do better at.
So let’s take a look at their posture! [Can you remember your Mom telling you to “Stand up straight…don’t slouch”] As they stroll up and down the runway, their heads are erect, and balanced exactly over their torso…shoulders even and hips moving symmetrically to and fro, and their feet landing in the correct position. No slouching, no side –to –side imbalance of the hips, no “John Wayne” leading with one shoulder type of gait!!
I am convinced you could dress them all in an overly large, bulky sweat suit from their feet to their neck, and the grace, elegance and smooth lines of their posture would still stand out!
Okay…how about you? How would you do? Close your eyes for a minute and visualize you making the walk. [ okay , put some clothes back on…this is not R-rated]
Are you upright…is your head poking forward…is one shoulder higher than the other…do you lead with one hip…is one of your strides longer than the other…are your feet landing correctly or are you toeing in or out?
I am sure you are familiar with the biomechanist’s ability to analyze athletes and their movement patterns and just imagine if they were “digitizing” your posture and movement patterns.
There is a wealth of information on the adverse effects of bad posture, the uneven wear and tear on our joints, the accelerated degenerative changes in bones and discs, the unrelenting strain and stress on compromised muscles…so what can you do about it??
Here is an easy test to see where you are at…stand with your heels, hips, shoulders and head backwards against a wall. If you happen to be one of the unlucky ones whose job involves being stuck in a “slow death by chair” in front of a computer screen as part of a “cubicle farm”…this is not going to be especially easy for you…more so …if you are a guy! You will have difficulty getting your head, in a level position, back against the wall.
Pretend you have a popsicle stick clenched between your teeth and it is level with the floor. If you can’t get your head to the wall without tilting your head up to look at the ceiling…you have a problem!
Alright, if you can do that …that is great. Now try this…while maintaining your erect position against the wall…put your arms straight out at shoulder level, fingers intertwined …and slowly ,while keeping your arms perfectly straight, raise your arms over your head until your biceps are next to your ears. Make sure your feet, hips, shoulders and head are up against the wall and your jaw stays level.
If you can do that…congratulations! If you can’t, you need some work correcting your posture.
Maybe you won’t make it to the “runway walk” category, but your body will definitely appreciate it if you improve your posture …and the good news is that there are easy, simple things you can do daily, to move you in that direction…and your Mom…wherever she is…will be happy to see you standing up straight!
Dr. Richard c. McKay is a chiropractor and director of Advanced back & Neck Pain Center in Newark, Delaware
By Dr. Mercola
A study on belly fat presented at the European Society of Cardiology Congress1, 2 confirms that visceral fat – the type that gathers around your internal organs – is far more dangerous to your health than you might think.
The traditional index of obesity, BMI (body mass index), has been proven to be terribly flawed as having a normal overall BMI and high abdominal obesity was found to be more dangerous than having a total BMI in the obese range.
For example, cardiovascular deaths in the study were 2.75 times higher for those of normal weight who had big bellies compared to those with both a normal BMI and a normal waist-to-hip ratio. It also implies that monitoring one’s belly fat is more important than watching BMI.
According to Medical News Today:3
“Francisco Lopez-Jimenez, M.D., senior author and a cardiologist at Mayo Clinic in Rochestor, explained: ‘We knew from previous research that central obesity is bad, but what is new in this research is that the distribution of the fat is very important even in people with a normal weight.
This group has the highest death rate, even higher than those who are considered obese based on body mass index. From a public health perspective, this is a significant finding.’
…Dr. Lopez-Jimenez wants readers to understand that even though their body mass index might be normal, it doesn’t mean they have a low risk of heart disease. People can determine their risks by getting a waist-to-hip measurement, because where fat is distributed on the body can tell a lot, even if people have normal body weights.”
Your Ideal “Weight” is Not Necessarily Based on Pounds…
There are a number of methods for calculating your ideal body size. The study above used waist-to-hip measurement. This is done by measuring the circumference of your hips at the widest part, across your buttocks. Then measure your waist at the smallest circumference of your natural waist, just above your belly button. Divide your waist measurement by your hip measurement to get the ratio.
The University of Maryland offers a handy online waist-to-hip ratio calculator you can use, which also tells you whether or not you might be at an increased risk for heart disease. The featured study used the following waist-to-hip ratio designations:
- Normal = 0.85 or below in women, and 0.90 or below in men
- High = 0.85 or greater in women, and 0.90 or greater in men
Another even simpler method to figure out if you have a weight problem is to measure only your waist circumference (the distance around the smallest area below the rib cage and above your belly button). Waist circumference is the easiest anthropometric measure of total body fat.
Either of these methods are far better than BMI for judging disease risk, as BMI fails to factor in how muscular you are. BMI also cannot give you an indication of your intra-abdominal fat mass.
Waist size, on the other hand, gives a good indication of the amount of fat you’re carrying, particularly around the stomach area. Abdominal fat is considered an important risk factor for cardiovascular diseases such as coronary heart disease and stroke. Your waist size is also a powerful indicator of insulin sensitivity, as studies clearly show that measuring your waist size is one of the most powerful ways to predict your risk for diabetes. If you’re not sure if you have a healthy waist circumference, a general guide is:
- For men, between 37 and 40 inches is overweight and more than 40 inches is obese
- For women, between 31.5 and 34.6 inches is overweight, and more than 34.6 inches is obese
Body Fat Percentage – Another Way to Gauge Ideal Body Size
Yet another tool, which many experts are now leaning toward as the most accurate measure of obesity, is body fat percentage. As it sounds, this is simply the percentage of fat your body contains, and it can be a powerful indicator of your health.
- Too much body fat is linked to chronic health problems like high blood pressure, high cholesterol, heart disease, diabetes, and cancer.
- Too little body fat is also problematic and can cause your body to enter a catabolic state, where muscle protein is used as fuel.
A general guideline from the American Council on Exercise is as follows:
Classification Women (percent fat) Men (percent fat) Essential Fat 10-13 percent 2-5 percent Athletes 14-20 percent 6-13 percent Fitness 21-24 percent 14-17 percent Acceptable 25-31 percent 18-24 percent Obese 32 percent and higher 25 percent and higher
Body fat calipers are one of the most trusted and most accurate ways to measure body fat. A body fat or skinfold caliper is a lightweight, hand-held device that quickly and easily measures the thickness of a fold of your skin with its underlying layer of fat. Taken at three very specific locations on your body, these readings can help you estimate the total percent of body fat within your entire body.
You can also use a digital scale that determines body fat, which is what I use personally. I use an Eat Smart Precision GetFit Body Fat Scale that I picked up from Amazon for around $50. Although many body fat measurements can be inaccurate, they are nearly all more accurate than BMI, and are particularly useful to determine whether you are gaining or losing fat. Although the absolute value may be off, the direction you are going (whether your body fat is going up or down) will be very accurate, and this is an incredibly useful measure of whether you’re nearing your health goals or not.
Remember that it is FAR better to monitor your body fat percentage than it is your total weight, as the body fat percentage is what dictates metabolic health or dysfunction – not your total weight.
Yours In Health
|September 28, 2012|
Eating for Health AND Weight
Earlier this week, the New York Times published an opinion piece by Dr. Dean Ornish entitled “Eating for Health, Not Weight.”
Dr. Ornish states, “Perhaps the biggest misconception is that as long as you lose weight, it doesn’t matter what you eat. But it does… Some diets that may help you lose weight may be harmful to your health over time.”
To illustrate his point, Dr. Ornish brought up a recent study that made news. The study concluded that a low-carb diet may be preferable for maintaining weight loss, because it results in a smaller decrease in calorie expenditure compared to other diets, theoretically making it possible to eat more calories and maintain the same weight.1
The number of calories burned (“metabolism”) is irrelevant when the diet is based on disease-causing foods. What good is weight loss if the weight loss diet brings on heart disease, diabetes, and/or cancer?
News like this sends a dangerous message to the American public, making low-carbohydrate diets seem very attractive. Dr. Ornish adds, “never underestimate the power of telling people what they want to hear — like cheeseburgers and bacon are good for you.”
Dr. Ornish makes an excellent point in his article. The only thing is, we should also make the point that the diet-style most favorable for health is also the most favorable for weight loss. You don’t have to choose one or the other.
Putting the emphasis on health instead of weight takes one off the dieting merry-go-round, and into a healthful, sustainable eating style that produces effortless weight loss as a side effect.
Our nation’s current eating habits are beyond fattening – they are destructive to our physical and emotional health, and the future health of our children and their children. Dr. Ornish says “About 75 percent of the $2.8 trillion in annual health care costs in the United States is from chronic diseases that can often be reversed or prevented altogether by a healthy lifestyle.”
The only reason a nutritarian diet is not promoted by all as the answer to our nation’s health problems is that it is not favorable to the pharmaceutical industry, the high-tech medical procedure and medical industries, and the powerful food interests and chemical industry that heavily influence government. Powerful economic forces favor the status quo.
If I was in a position of political influence and power it would be G-BOMBS in every pot.
1. Ebbeling CB, Swain JF, Feldman HA, et al. Effects of dietary composition on energy expenditure during weight-loss maintenance. JAMA 2012;307:2627-2634.
2. Wycherley TP, Brinkworth GD, Keogh JB, et al. Long-term effects of weight loss with a very low carbohydrate and low fat diet on vascular function in overweight and obese patients. J Intern Med 2010;267:452-461. 3. de Koning L, Fung TT, Liao X, et al. Low-carbohydrate diet scores and risk of type 2 diabetes in men. Am J Clin Nutr 2011;93:844-850. 4. Fung TT vDR, Hankinson SE,Stampfer M, Willett WC, Hu FB. Low-Carbohydrate Diets and All-Cause and Cause-Specific Mortality: Two Cohort Studies. Ann Intern Med 2010;153:289-298.
5. Trichopoulou A, Psaltopoulou T, Orfanos P, et al. Low-carbohydrate-high-protein diet and long-term survival in a general population cohort. Eur J Clin Nutr 2007;61:575-581. 6. Lagiou P, Sandin S, Lof M, et al. Low carbohydrate-high protein diet and incidence of cardiovascular diseases in Swedish women: prospective cohort study. BMJ 2012;344:e4026.
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In a conversation this morning with Dr. McKay, we were discussing the relationship between Lumbar spine postures and their effect on C spine postures (or vice versa)…
We were noticing how when a patient has Posterior weight bearing, usually the typical sequelae that accompanies it is forward head posture!
Now both have their dangers… When your low back is positioned farther back than it should, it will shut down the space where your nerves come out, putting pressure on those nerves, causing your low back pain…. maybe even pain down your legs!
You should really get that fixed.
Now, on the to the C spine posture that will cause noticeable detriment to your physical and emotional health.
Forward head posture, or as we like to call it “death by chair”, echoes its nickname.
Decreasing forward head posture should be one of the first items evaluated by a Chiropractor. The impact of forward head posture or FHP starts early, usually with the start of a student’s bookbag.
Then it will progress to the invitation in front of the computer and television.
All of these extended time postures will cause FHP. Remember C spine nerves come out of your neck and go to your face, arms, heart, lungs, liver… etc!
Increasing the pressure on the neck nerves will cause symptoms such as, neck pain (obviously), headaches, shoulder pain, elbow pain, wrist pain, carpal tunnel syndrome…When it comes to your organs that those nerves go to, symptoms include… sinus problems, dizziness, ear infections!…, vertigo, ringing in the ears, sore throat, heart palpatations (left vagus nerve,… trust me its right), heartburn, nausea… the list continues.. I’m sure you get the point!
Clearly the importance of finding out what your spine looks like, can mean the difference in many different health conditions.
This is why do not wait for pain to exert itself… get your spine checked today, seriously.
Dr. Shaun E. Rinow
There is no doubt that all of us, AND I MEAN ALL OF US!, Could use to lose a couple pounds.
In fact, in my time in practice, the amount of people that have asked for help in losing weight has tripled in the last two years.
I, in fact, need to lose weight. Let me tell you first hand it is tough to do. Last year, at this time, my weight was 245lbs. That is ridiculous for my height! 5’11”. I admit right now, i was fat.
I have no excuses, we could have come home from the hospital, cooked dinner at 8:30, hurried up to eat, call the hospital at ten, and been a little leaner because of a home cooked meal. However, that wasn’t the case, we grabbed fast food, and the pounds grew.
So i sit here now 217lbs today. That s 28lbs lighter then last year. Basically a half a pound a week. You may not think that is much, but if you are in for a lifestyle change, forever, then it is a good pace!
Literally it took these seven steps:
2. Decrease portions.
3. Paleo Diet. (If you dont know what it is then ask us).
4. Crossfit. I literally have decided to make time again to work out again.
5. Again DISCIPLINE.
6. Have one cheat day, mine was saturday, cook whatever you want!
7. Find Happiness, Do Not Sweat The Small Stuff Anymore!
I thank Hardbat Crossfit for giving me the opportunity to be a healthy man again.
Thats www.hardbatcrossfit.com. They will guide your workouts to your fitness level. \
Trust me, you want to lose weight and be healthier, along with Chiropractic care and your new workout lifestyle… living to see Great-Grandkids isnt out of the question.
Another Great Night,
Shaun E. Rinow, DC
In my time as a Chiropractor, there have been so called “miracles.” However, your spine being fixed in one visit never happens!
Frankly, what we do at Advanced Back & Neck Pain Center to fix the your spine is truly life altering.
One has to realize that pain is the last to arrive in your nervous system. It happens at 40% pressure on your nerve.
Literally it takes you to get to 60% or less of health to finally feel symptoms. This is why I encourage you to get a look at your spine before its too late.
There are many people who come to us with spines that are unfixable, beyond the point of no return!
Because they didn’t do anything before they had symptoms, or ignored them before it was too late!
Remember, we are here to help YOU!
Also, to all those moms out there! If your child has constant ear infections, there are alternatives to tubes!
Please call us at 368-1300. We have helped children avoid surgery, 3 this year actually. Don’t let your child undergo any undo suffering. We are here to prevent that.
Have a good night,
Dr. Shaun E. Rinow
Chiropractic is attractive because it works when traditional methods fail.
Many forget or take for granted the highly-targeted and personalized nature of chiropractic care. That’s because, rather than focusing on the condition in the person, chiropractic targets the person with the condition. It’s a revolutionary point of view with far-reaching implications that have permitted millions to regain their health after exhausting the limitations of conventional symptom treating.
Sadly, many chiropractic patients are never acquainted with this profound yet simple truth. Instead, they think their chiropractor is treating their headaches, with adjustments metered out like the dosage of more familiar drug therapy.
Overlook this and while you may bask in glory when their symptoms resolve, you are rightfully blamed when they don’t.
Remember, chiropractic ONLY works when patients have the desire, resources and capacity to self heal, independent of your technique, procedure or philosophy. It has never happened any other way.