He has authored two books, both of which are must reads to anyone who suffers or has a significant member of their family suffering from heart related diseases or conditions. The first book, What Your Doctor May NOT Tell You About Hypertension, covers all aspects of high blood pressure and how to treat this naturally. He also gives a thorough understanding to the reader of how to ask your doctor the RIGHT questions, so you and the doctor will be on the same page with your treatment. 

About 1/3 of Americans suffer from high blood pressure, and the majority of those cases could be controlled with lifestyle and dietary changes before drugs are ever needed. Heart disease and stroke are the leading causes of death in the modern world (especially in this country), and most of this can be prevented.

The second book that came out this year covers a more broad topic and contains great information both on diet and exercise; these two factors alone can lower your risk of heart disease. The most recent book titled What Your Doctor May NOT Tell You About Heart Disease again covers a variety of topics and thoroughly explains to the reader all the right questions to ask but also how to take action on your own.

Some of the life changing information in the book includes: natural supplements to use and the right food to eat to lower your risk, proper exercise, and proper tests to ask your doctor for.

Both of these books can be found on Amazon for a good price (less than $15) and are both easy to read. 

If you or someone you know is suffering from this life shortening disease pick up a book today and take control of YOUR health NATURALLY. Why not pick up a copy for your doctor, I'm sure he or she would benefit too. 

Go to Amazon.com to order your copy and check out www.hypertensioninstitue.com for more information. 

I guarantee the 8% who did succeed would describe how other aspects of their lives are even better indirectly, just from accomplishing that resolution. I don't know about you, but my goal is to be the 8%, always.

78% Fail to reach those goals!!!! One of the reasons according to Richard Wiseman, is that most people focus on the negatives or downside of not reaching their goal. They become more concerned on failing than achieving. Losing weight is not just going to happen by posting a picture on the fridge of a great looking body. You have to set up your goals in a step-by-step approach.

So before you run out and buy the newest Self Help book or program just to watch it sit on your shelf hoping it will make you better through osmosis you need to know how to set yourself up for success.

Here is how:

This information comes from a book I highly recommend, 59 Seconds, Change your Life in Under a Minute,  by Richard Wiseman. Before saying this is just another self help book, you need to understand how it was written. He is a researcher into psychology and he has studied just about every aspect of achievement and self help. Most of the tactics in other books are just "snake oil" remedies. He explains what actually works so you don't waste your time.

How to Set up a Resolution that actually works:

1. First write down your Overall goal

2. You have to tell people about it. (make yourself accountable)  For me, I am going to loose 20lbs of fat by June 1st. My weight will be 185lbs not 205. So there now I am accountable

3. Make a list of the benefits to achieving your overall goal. (focus on how much better you will feel, how your family will feel)

4. Break your overall goal into sub-goals, make it a step by step process. (like an instruction booklet for your life) Break it into of smaller steps (max 5) Make it concrete, measurable, realistic, and time-based. Think about how you are going to get to each step and most importantly, reward yourself once you reach each sub-goal. It could be anything, a new outfit, ice cream, a massage, you name it.

5. Have it in Writing, those who are most successful write it down and review it everyday.

In a recent study he conducted of 700 people. He found that the people who planned a series of smaller goals had an average success rate of 35%, while those who followed all five of the above strategies had a 50% chance of success.

Goals can be accomplished. I know this first hand. I have set several goals in my lifetime (open my own practice within 5 years of leaving school (did it in 3) , become a "go to" for chiropractic care in Asheville  (think, best of WNC). Have 3 kids and our own home.

Some of my goals are successful and some are not (the 20lbs of bodyfat has been tough). One thing I have learned is that you will not make all your goals, and some may take forever, but if you try these steps above and really work at looking at them daily you will become more successful in every aspect of your life, whether it is the big goal you were working towards or just the small goals along the way "Success bleeds Success".

I'll close with this...

"The chief cause of failure and unhappiness is trading what we want most for what we want at the moment."

Now go out and buy and journal and start the year right!!!

Good Luck

References:

Wiseman, Richard, "59 Seconds, Change your Life in Under a Minute" 2009. pp. 79-93

Ninety-two percent of New Year's Resolutions Won't Be Kept
By Living On The Up Beat, LLC
December 14, 2005

http://www.pr9.net/games/consumer/3207december.html

Here is more on the topic: Sitting for longer periods of time not only increased your chances of heart disease, it also increased your chances of Type 2 Diabetes and cholesterol problems. Not to mention the host of muscle aches and pains and chronic headaches I see at my office everyday. People who begin a more sedentary job will gain on average 16 lbs of fat over a 8 month period.

I can see all my runners saying that they will just run to counter act the effects of sitting so much. Here is what the research shows:    In a 2007 report, University of Missouri scientists said that people with the highest levels of nonexercise activity (but little to no actual "exercise") burned significantly more calories a week than those who ran 35 miles a week but accumulated only a moderate amount of nonexercise activity. What they are saying is you just can't sit all day and then go run and think that's the only trick, you need to do more movement throughout the day in addition to your exercise.

 It's not all your fault, but you are to blame for not taking control. What do I mean? 

Here are some simple tricks to increase what is called your NEAT, which stands for Non-Exercise Activity Thermogenesis. We all know these movements and exercises, but are sometimes to lazy to do them. It is these activities that we typically don't do enough of that make a big difference, such as taking the stairs, parking further away, standing up to work every 20 minutes, sitting on an exercise ball while working, actually actively squatting to pick something up rather then bending over and killing your spine, taking a 5 minute walk, the list can go on.

Here is what I propose if you sit all day: Set a timer for every 20 minutes or go to www.workrave.com where you can download a program to remind you when to take breaks. Pick a stretch, a different movement, or an activity to do and do it EVERY hour, it will not only reduce the amount of back and neck tension, but will also increase you level of focus and concentration, in addition to maybe helping you live longer. The more frequent you do these "micro breaks" the better.

Some of the "exercises" I do if I sit for a long time or have to study are the following: Sitting on an exercise ball, stretching my chest and upper back (both are chronically tight on sitters), standing up and bending over and stretching my low back and hamstrings, standing up and reaching as high as I can on my toes with my arms up high (great for the lower back), standing up to work on the computer, taking a 2-5 minute walk, jumping up and down, stretching my hip flexors (very tight with sitting = low back pain) the list can be endless. Just do something.

Since most of you now hate your jobs even more, since it is essentially killing you. Now is the time to take action for your health. Adding activity to your work day is easy and not only increase productivity (something your boss will like) it will help you to live longer and have less chronic aches and pains.

Here is what one of the leading researches says: Being sedentary for nine hours a day at the office is bad for your health whether you go home and watch television afterward or hit the gym. It is bad whether you are morbidly obese or marathon-runner thin. “Excessive sitting,” Dr. Levine says, “is a lethal activity.”

Now get back to work!!!  Just do it more actively  :)

Reference:

New York Times, Is Sitting a Lethal Activity? James Vlahos Published: April 14, 2011

Patel, A.V. American Journal of Epidemiology, published online July 22, 2010.

http://www.msnbc.msn.com/id/39523298/ns/health-mens_health/t/why-your-desk-job-slowly-killing-you

Sedentary Behavior, Recreational Physical Activity, and 7-Year Weight Gain among Postmenopausal U.S. Women

Obesity (2007) 15, 1578–1588; doi: 10.1038/oby.2007.187

At least 68% of Americans are deficient in magnesium, you can make matters worse by being an athlete, where it has been found that over 90% of athletes are magnesium deficient.

Why is magnesium so important?

Magnesium is the forth most abundant mineral in the body. It is responsible for over 300 enzymatic reactions in the body. These reactions range from ATP synthesis (energy production) to cortisol management (stress) to protein synthesis. The majority of magnesium is found in the soft tissues of the body and the bones, less than 1% is found in the blood. Unless ordered properly, blood tests for Magnesium are only slightly accurate at best. The reason for this is that the blood needs to keep a very specific ratio of magnesium in it for the heart to function properly. So a standard magnesium blood test, known as serum magnesium, will not reveal a "true" reading of your overall magnesium level and deficiency. You need to ask your doctor for a specific test known as the Red Blood Cell Magnesium test. This is the most accurate method to determine you level of magnesium.

What conditions can be caused by magnesium deficiency?

Chronic fatigue syndrome, PMS, diabetes mellitus, cardiovascular disorders, abdominal body fat gain, poor sleep, stress, osteoporosis, and constipation, the list can go on.

What are the benefits?

Besides not developing any of the above conditions, here are some great studies on the benefit of magnesium.

Afraid of osteoporosis? A group of postmenopausal women suffering from osteoporosis received 250/750 mg/day of magnesium a day for 2 years noticed a drop in bone loss by 87% and an increase in bone density by 8%, as opposed to the control group which lost 1% of bone density a year.

Along with Vitamin D, magnesium is just as important at preventing bone loss. Calcium is important, but typically over utilized in relation to these other two supplements at preventing osteoporosis.

Want more energy while you train? A group of elite rowers were given 500 mg of magnesium and significant increases in oxygen uptake were seen in the group using magnesium as opposed to the placebo group.

Sleep improves with magnesium, in a study conducted in England found that those with lower than normal magnesium levels had poorer sleep quality and more frequent disturbances in the night.

This study can go right along with poor cortisol management. Magnesium can lower cortisol, if cortisol remains high, sleep will be disturbed. Typically stressed wired people have poor levels of magnesium.

A classic sign of magnesium deficiency is poor energy levels. Restoring magnesium levels is always associated with increased energy levels. If you take magnesium before bed and you cannot fall asleep, it is a sign that you are extremely deficient in magnesium. If that is the case you need to take magnesium earlier in the day, magnesium should help you fall asleep.

How to supplement with magnesium?

The best sources of magnesium are fish high in omega 3's, nuts, greens, and some whole grains. But most people still will not get adequate levels of magnesium by just diet alone. Too many factors can play a role in poor absorption from poor soil and pesticides lowering the levels in food to poor digestion. Most suggest between 400-1000 mg/day of supplemental magnesium, I typically recommend a slightly higher amount than the US RDA. The Russian RDA for women is 500 to 1200 mg/day, which I feel is more adequate for most Americans.

The best way is to include a supplement of magnesium into your daily routine. The magnesium salts typically are poorly absorbed and it is best to go with a chelated form and typically one bound to glycinate, fumarte, aspartate, or orotate. Also, topical magnesium is another great way to supplement, it is not only absorbed very well, but great for children who are also low in magnesium. From my own personal experience, children who have trouble sleeping or going to sleep this product works great.

As you can see magnesium is a supplement that should be included on you must use list. American's intake of magnesium is very low, and this can lead to a host of conditions, all of which can be prevented or better managed through a supplement that is not only inexpensive but easily available.

Magnesium a "best bang for your buck" supplement!

References:

Waterfall Health and Nutrition Database. Magnesium 2000
(http://www.waterfall2000.com/a-z/magnesium.htm)

Magnesium Deficiency: A Growing Health Crisis, Why this relatively unknown mineral is more important than you think (12/15/2009)

by Charles Poliquin. www.charlespoliquin.com

Seaman, David. Clinical Nutrition for pain, inflammation and tissue healing. 1998, Nutrianalysis Inc.  73-77.

Ebel H. Gunther T. Magnesium metabolism: a review J. Clin. Chem. Biochem. 1980: 18:257-270.

National Institutes of Health. Office of Dietary Supplements. Magnesium [web page]. http://ods.od.nih.gov/factsheets/magnesium.asp. Accessed December 13, 2009.

"Why We Get Fat and What to do about it" by Gary Taubes.

He is the author of another similar and very good book, "Good Calories, Bad Choices" although I found "Why we get Fat" easier to read.

The book goes into very good detail on what went wrong with the American Diet and what we can do about it. He not only provides great research and evidence to his opinion that fat is not all that bad, but he is able to do it in a way that is easy to read while at the same time providing "hard scientific evidence". He does a terrific job mixing science with everyday current thinking. The book provides great insight to the link between the obesity epidemic and low fat diets that began being promoted in the late 70's to early 80's.

This is not a book bashing one type of diet versus another, it is merely a book explaining how it all went terribly wrong with poor research and a loss of traditional eating focus. Gary Taubes demonstrates that fat is not the culprit of obesity but poor calorie choices and a "fear" for high fat foods is. He also does a wonderful job explaining why some people are naturally lean and others just "look" at food and gain weight.

The last key point is his take on Insulin. He describes it perfectly to the "average person" and explains how this is the ONE hormone YOU have total control of and the ONE that can lead to a multitude of diseases when it goes out of control.

Check this book out for a quick, easy, and educational read.

Biosignature Modulation is a systematic approach to losing bodyfat in unwanted locations. These locations relate to specific hormones and how they relate to fat loss and or fat gain. The locations of these areas are very specific to the body and the hormones that deposit fat there. Charles Poliquin, the designer of Biosignature Modulation found through years of research that fat is deposited in certain areas based on the condition of certain hormones. There are 12 specific sites tested throughout the body with the use of highly accurate skin fold calipers. The sites with the highest amount of overall fat are the main trouble areas. For instance, the umbilical area relates specifically to the hormone cortisol and a high amount of fat there may relate to adrenal gland function and a lowered resistance to stress. Another important site in the upper hamstring or leg, this areas relates to estrogen and whether or not you are detoxifying it properly. Poor Estrogen detoxification is a big problem nowadays due to all the platsics, parabenes, and poor diets people are consuming. Too much "bad" estrogen can lead to a multitude of health problems, including cancer.

The goal with the Biosignature program is to correct the body's "blueprint" in order to regain optimum health and fat loss. We correct this through hormonal, digestive, and neurological supplementation and dietary changes to improve overall health.

Stay tuned to Myers Chiropractic & Functional Health, I will not only be incorporating this into my practice but will also be offering FREE bodyfat analysis for a limited time to my patients and theirs friends and family. I will also begin carrying a very specific line of nutritional supplements that I personally have used and seen great success with to make your health and wellness goals a reality. Whether you are concerned with poor digestion, too much stress, not able to sleep, or just fat loss this program can help correct these imbalances.n and how it can help you.

Also check out this page to learn more. www.charlespoliquin.com

First, a little information about Vitamin D. Vitamin D is not a vitamin but actually a hormone with a host of purposes and benefits. Typically as we all know Vitamin D is made in our bodies by absorbing sunlight. Exposure to sun for about 20 minutes a day on the body can produce as much as 10,000 IU’s of Vitamin D. The problem is most of us are very inconsistent with our sun exposure and getting sun on the weekends is not going to cut it. Also, there are other factors such as where you live, pollution levels and time of year.

Current research has implicated vitamin D deficiency as a major factor in the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease, and more.

The problem is we spend so much time inside that we must begin to supplement with vitamin D to get the necessary amount.  Supplementation seems to be the only way, there are very few foods that contain enough vitamin D and milk will not cut it. You would have to drink as much as 50 glasses of milk to get the recommended 5000 IU’s a day.

How do you know if you need it? First, it has been reported that as high as 75% of people of deficient in Vitamin D, chance are you are too. Second, you can order a blood test from your primary MD. It’s very accurate and this could give you a starting point how low you are and how much you need to take.  Third, it is very safe that you might as well take it since you are probably deficient anyway.

So how much should you take? This varies from each person and that is why a blood test would be more specific, but if you want to get started right away most studies suggest using 5000 IU’s per day.  Toxic levels are not reached until you consume more that 20,000 IU’s per day for several months.

Lets Recap:

Vitamin D is deficient in virtually everyone

Vitamin D council recommends 5000 IU’s per day

Buy the D3 form, gel caps are best

It is safe and affordable

It may prevent a host of diseases such as: the pathology of at least 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, periodontal disease

The best sources to find the most info on Vitamin D and where I got my info are: www.vitamindcouncil.org      www.vitamindhealth.org

So, do yourself a favor start taking Vitamin D and see if in 3 months you aren’t feeling any better. Oh by the way another study has shown that Vitamin D is very effective at preventing colds and flu and upper respiratory conditions in children.

Take me for example. I recently began a sprint program, one of which I have done many times before. However, after a few weeks of 2-3 sprint sessions a week, I started to notice a deep dull ache and pain in my right low back and pelvis area. Being that I am a chiropractor, I immediately got adjusted and it felt better, but sure enough after a heavy sprinting session I noticed that darn pain again.

Having a background in sports injuries and an understanding for proper body mechanics, I knew immediately that where the pain is, was not were the problem was.  I immediately started paying attention to my running biomechanics and what specifically my right thigh was doing while I was running. It didn’t take long to figure out that the problem was on the total opposite side of the pain. I had mechanically run myself into an injury that could have been prevented with some proper strengthening and stretching and Active Release Techniques (ART®) (something I can’t do on myself).

So, to get to the gist of what went wrong, my right hip flexor muscles were very weak and tight and not doing what they should be while sprinting. Here’s what happened:  As I went to sprint my hip flexor was weak and also tight (a concept that happens quite often), this caused my pelvis and low back to over extend to do the work my hip flexors were not doing, which is to flex the hip. The problem, those muscles were meant to extend the spine, not to flex the hips. Unfortunately, the hip had to extend too far backward to get my tight hip to move which eventually wore out the low back.  Over time my low back began to get inflamed and fatigued, my sacroiliac joint began to get irritated or in plane terms it “just went out”.

Without a good understanding of body mechanics this injury could have quickly turned into a problem, something that happens to many of my patients. As in my case, like so many others, the weakness in one muscle caused many other muscles to work too hard and the injury occurred.

So how do you prevent it: First, pay attention to your body, an ache or pain is your body’s way of saying something is not working right, try to figure it out or have someone look at it for you. Second, if you can pin point the area of pain, try stretching all the surrounding muscles. This will relieve some of the pain, but may not correct the problem. Again, someone with a biomechanics background needs to evaluate that for you. Third, try Active Release Techniques (ART®). It is specifically designed to release those muscles that are both tight and weak and allow the body to move the way it needs to.