7 Days with 7 Celebrity Docs ~ VIP Registration is OPEN!

7 days with 7 celebrity docs

 

 

There’s a fantastic event coming up next week that I wanted to let you know about…

Have you ever wished you could pick the brains of the top docs around the country? You know, the ones we see on talk shows, hear on the radio, and see their books on the best seller lists? The ones who many ‘celebrities’ swear by to keep them healthy and (relatively) sane?!

Well, I think this is a fabulous opportunity that none of us should miss!

JJ Virgin (the Celebrity Nutrition & Fitness Expert) has gathered 7 of her favorite celebrity doctors for her annual “7 Days with 7 Celebrity Docs” FREE event!

It’s taking place from Thursday May 8th – Thursday the 15th (taking Sunday off). Each day, there will be a free webinar featuring a different doctor discussing a different health topic.

And, in case you can’t make one or more of the dates, or the time doesn’t work for you… no worries. There will be a re-play available for a couple days.

Registration is open NOW, so I wanted to give you a heads-up. I’ve already registered and I’m looking forward to listening and learning. There’s always a gem to be found with these docs!
Watch this video to learn more and register.

 

These top docs will be discussing their best tips, strategies and insider secrets to help you shed body fat quickly (and properly), rev up your energy, create a razor-sharp mind, balance those pesky hormones, and help you feel and look amazing!

Who are the Docs?

Dr. Sara Gottfried is the author of The NY Times bestseller, “The Hormone Cure.” She’s been on 20/20 and is quite possibly the only Harvard-trained Gynecologist & hormone specialist teaching yoga in her hormone balancing program! I like this lady’s sass! She’s a smart cookie.

Dr. Hyla Cass is the author of 8 books including “Natural Highs: The Addicted Brain…” She’s been on The View & Dr. Oz to reveal how to deal with addiction naturally, even addictions to things like food & shopping.

Dr. Frank Lipman has been seen on Access Hollywood and Extra and is the go-to doc of top models and fashionistas in NYC. He’s known for his powerful detoxification programs which get rave reviews from celebrities, as well as mere mortals like the rest of us!

Dr. Anna Cabeca is an international speaker & leader on regenerative medicine who has helped thousands of women with her “Sexual CPR” course. She specializes in bio-identical hormones and sexual and reproductive health. Makes you curious, doesn’t it? (I don’t think there’s a certificate for finishing her CPR course, though!)

Dr. Alan Christianson wrote “The Idiot’s Guide to Thyroid Disease.” He’s been on The Today Show, The Doctors, and more. He works with many celebrity patients like Gena Lee Nolin from Baywatch, and is an avid unicyclist. (no kidding!) OK, that alone makes me want to listen to him!

Dr. William Davis is the #1 New York Times Bestselling author of “Wheat Belly.” He’s appeared on the Dr. Oz Show, Live with Kelly, CBS News and others. He has helped hundreds of thousands lose the wheat and lose the weight! I like this doc’s work.

Dr. Michael Finkelstein has been featured in The New York Times, CNN, Martha Stewart Living Radio, and ABC News. He teaches us that simply asking the right questions can create powerful health transformations! Yep. Agreed. Better questions lead to better answers.

Who’s JJ Virgin?  JJ is a celebrity nutritionist & fitness expert and NY Times Bestselling Author of “The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days.” She has become a worldwide phenomenon on PBS and has been seen on The Doctors, Rachael Ray and the Today Show, and served for two years as the Dr. Phil show’s nutrition expert.

 

Click here to learn more from JJ and to register for this GREAT VIP opportunity.

 

PS. Immediately when you register, you will receive fantastic bonuses from NY Times Bestsellers, Dr. Daniel Amen & Dr. Mark Hyman! Mark shares his top tips for eating out deliciously while staying on your program and Daniel gives away his Sugar on the Brain report, where he shares what sugar does to you and how to ditch it to avoid “psycho diabetes.”

These are excellent resources!

PPS: Each webinar will include a valuable bonus from the doctor! And, remember, it will be offered as a re-play for 48 hours so don’t worry if you can’t make the actual telecast.


Primal Blueprint 21-Day Transformation Program

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen and Dr. Marc in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact Dr. Colleen directly at trombley68@gmail.com. Distance programs are available for many metabolic conditions.

 

 

Digestion and Gut Health (Part 2): Heal & Replenish

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In part one of this series, we talked about the first component of addressing gut and digestive problems – to remove the triggers that are contributing to gut and digestive dysfunction, inflammation, and permeability (“leaky gut”).

Next, we move into the next two components:

2) Heal the Gut and 3) Replenish with Healthy Choices

There’s much overlap with these two factors. Some key foods and quality nutritional supplements that serve to replenish the gut are also important for the actual repair process itself.

Now, it’s possible to be very specific in accurately assessing the problems in the gut and identifying exactly what’s going on. There are excellent, ‘advanced’  tests available through certain professionals and specific laboratories that can really zero in on the root causes of gut dysfunction.

Obviously, the more specific you can be with diagnosing the cause, the more specific you can be with the treatment protocol – whether it’s an infection like H. Pylori, or other microbes, or a parasite, or true gut permeability issues (and what types of molecules the gut is most permeable to).

The treatment for gut issues caused by an H. Pylori infection in the stomach, for example, is going to be different to gut issues that are caused by an inflamed intestinal barrier due to a gluten reaction and cross reactivity. It’s beneficial to know.

Just like there are advanced tests available in functional health care, there are also some fantastic healing and recovery protocols available that focus on various necessary components of gut repair. I’m not talking about a little store-bought kit from the local health store. No. I’m referring to more advanced protocols that are known to correct even long-term damage to the gut.

We work with these types of recovery protocols in our practice – the “Leaky Gut” protocol, for example. Oftentimes, this is the most important protocol we can start someone with, even if they’re consulting us for a thyroid issue, or detoxification, or weight loss, etc. If the gut is inflamed or excessively permeable, we’ve got to address that before anything else will respond well.

However, even without detailed tests and top-notch recovery protocols, you can still work to improve the situation on our own.

Probiotics are an enormous part of the healing equation. These are the essential “friendly” bacteria that reside in our gut, protecting us, defending us, and enhancing our health in a truly mind-boggling number of ways. A new breed of cutting edge health researchers and doctors have even described these bacteria as another organ/system of the human body – they’re that important.

The North American diet and lifestyle tends to destroy these vitally important bacteria, so anything we can do to replenish them will help heal the gut (and improve our health in general).

Primal Blueprint 21-Day Transformation ProgramA high-quality, wide-spectrum probiotic is generally a safe bet. Look for a probiotic blend that offers many strands of bacteria, not just the usual acidopholus and bifodopholus.  Probiotics are becoming a specialty field within health care on their own. So, while a wide spectrum product is great overall, there are even more personalized and targeted choices available now in this area of nutrition. You could get even more specific with your probiotic choices to address your current imbalance.

There are some natural foods that are known to bring relief to the gut – things like (lacto) fermented/cultured whey (grass-fed) and grass-fed Kefir. Both have extremely beneficial and powerful probiotics which help heal the gut and address the harmful bacteria in the gut.

Those cute little yogurt containers found in most grocery stores don’t really contribute much value to this equation… at least not even close to what we’re led to believe based on their marketing. Popular brands are made with toxic dairy (drugged cows, pasteurized, etc.) and loaded with artificial ingredients and (usually) sweeteners. Also, they usually only contain one or two strains of bacteria. Our bad bugs in our guts are far too gnarly for only one or two helpful bacteria to fend off!

(Watch for some of the same toxic ingredients in your kefir, by the way. Actually, watch for toxic ingredients in ALL your food! Toxicity = inflammation.)

SueroViv™ Cultured Whey Beverage

Traditionally lacto-fermented foods (also naturally very high in probiotics) have demonstrated incredible digestion benefits for many folks. Traditionally, our ancestors simply used salt, water and natural spices for this process of preservation. The lactic acid that is produced prevents the putrefication of the nutrients.

These are foods like sauerkraut and other krauts (beet, carrot, and various combinations), kimchi, and drinks like Kombucha, to name just a few.

Bragg’s Apple Cider Vinegar (organic, raw, and produced through fermentation) demonstrates remarkable benefits and symptomatic relief for those afflicted with digestion issues, as well. Long hailed as a miracle elixir, Bragg’s Apple Cider Vinegar is one of the simplest, most cost-effective additions you can make to your healthy lifestyle routine. As recommended, just a spoonful in pure water, two or three times per day, can provide astounding results for many.

Finally, give your gut a break.

In part one, we talked about removing triggers – the foods that are contributing to the vicious cycle of inflammation, toxicity, gut permeability, and so on.

Another way to approach this is with intermittent fasting. As long as the rest of your diet is clean, balanced, and sufficient in nutrients, it may be of great benefit for you to “fast” for part of each day. For example, instead of “3 square meals” plus snacks all day long, you may have your nutritious dinner and then intentionally choose to not bombard your digestive system again until sometime in the afternoon the following day.

I’ve had visits with patients who were stressing over the fact that their digestive system is too upset in the morning to eat much at all.  Generally speaking, I think we can eat a healthy diet overall, intentionally skip a few meals, and still live through the ordeal! Pretty sure.

I think just giving your digestive system and gut a little time off like this can work wonders.

There’s much to learn about intermittent fasting – but don’t take my word for it! Look into it in greater detail. It’s a time-tested strategy for healthy living and healing what ails you!

* * *

I know we’re just scratching the surface here. What else has worked for you? What foods, beverages, supplements, and strategies have provided you with relief and healthy digestive function?

Please share! (And please pass this article along to someone who could benefit from it. Thanks!)


Primal Blueprint Meal Plan

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

 

Digestion & Gut Health (Part 1)

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For many years now, one of the most popular health topics in our practice has been “digestion issues”. I kid you not, our “poop talks” have always been some of most popular!

Now, we call it “gut issues” and it refers to the stomach, small and large intestines, colon, gall bladder, liver, kidneys… and how, as a whole, these are all directly related to the brain. (More on that another time.)

The most common symptoms people seek help in regarding this area are: constipation, bloating, diarrhea, irregular bowel movements, excess gas, indigestion and discomfort after eating.

Sound familiar?

Acid pump inhibitors are not the answer. Tums ain’t gonna’ cut it.

If you’re experiencing any of the aforementioned body signals, why would you try to shut them up? Symptoms are your body’s way of telling you, “Houston, we’ve got a problem.”

Fix the cause of the problem instead of (exclusively) trying to get rid of symptoms.

If you want a different ‘result’, you’ve got to make different choices… you’ve got to DO something differently. Yes? Yes.

Thankfully, there are some very successful protocols for fixing the cause of the problem.

We’ve consistently seen an excellent response when someone with “gut” or digestive issues follows a 3-pronged approach to recovery:

1)      Remove the triggers.

2)      Heal the gut.

3)      Replenish with healthy choices.

In the first part of this little series, I’ll discuss the first component:

Remove the Triggers

There are foods, beverages, cooking oils, ingredients, drugs, etc. that have a consistent track record for wreaking havoc on our health – particularly our gut health. Some of the most common trigger foods are wheat (and any source of gluten), modern soy, conventional dairy, and corn.

Of course, we know there are other toxic foods that wreak havoc as well, the “Big 4” being bad fats, animal-based foods from toxic livestock, sugar, and then all the “fake” foods that are loaded with chemicals, artificial ingredients, and preservatives.

Over time, these foods (as well as other common non-food triggers like stress and drugs) may actually cause so much damage that the gut becomes “permeable”. Simply stated, this creates a situation where our intestinal barrier allows excessively large particles to pass through… initiating an immune response as a result.

This immune response is most likely actually “normPrimal Blueprint Meal Planal” and healthy. Your immune system is supposed to jump all over invading and foreign objects that are showing up where they shouldn’t be showing up. The problem isn’t necessarily in the immune system itself, but what the immune system is responding to.

When this immune response happens often enough (too often, in the case of gut permeability), for long enough, many folks are diagnosed with an “autoimmune” condition. They may also be told they have food sensitivities, allergies, or intolerances.

Sometimes, these diagnoses are accurate. Other times, they’re off-the-mark because it’s the permeability causing excess and too-large particles to cross the intestinal barrier and that’s what the immune system is all riled up about.

Honestly, some advanced laboratory testing (with a health professional experienced in “functional” lab tests and values) is the best way to determine whether this is accurate or not. (Contact me if you’d like help here – knowing which tests to order to get you the information you need, where to have them done, etc.)

Oftentimes, the person may not actually have a permanent autoimmune condition or food sensitivity… it’s just that they “can’t” get any better until they heal the gut. Until then, everything triggers a negative response.

These are the folks that seem to react to everything, are chronically inflamed (at a cellular level), and have pain or discomfort no matter what they eat.

So, step one is to remove the triggers. But, tied for first, is to heal the gut. Do you see why this is so critical? If you only remove the triggers – for example, going on a “gluten-free diet” – but you don’t fix the gut, you’re essentially chasing your tail. I’ll talk more about healing the gut in part two.

Even if you can’t have the official laboratory tests done yet, you can cut out the trigger foods for a minimum of two weeks and see how you do. Most people are shocked by how much better they feel when they do this, especially when they cut out all the bread, pasta, cereal, muffins & other baked goods/pastries, anything with gluten, conventional milk and dairy products (and cheese, yogurt), sugary foods, corn, and vegetable oils.

A couple others to experiment with removing from your diet are nuts and nut butters, as these can cause problems for some.

Give it a fair try – at least 2 weeks with NO cheating. Better yet, 4 weeks. Pay attention to how your gut feels and any changes in your bowels, as well as any changes in your skin, your sleep, your mental clarity and your sleep.

My guess? You’re bound to see improvements in most (if not all) of these if you stick to it… and don’t cheat.

Oh, as a bonus, you are almost guaranteed to lose excess body weight when you cut out these triggers!

* * *

Let’s get personal…

What’s your digestive issue or gut issue?

What have you tried that has worked well?

Have you been able to identify some triggers that negatively affect how you feel?

Feel free to contact me if you’d like personal help with accurate testing and a successful recovery program that suits your needs.

Please take a moment to share this article with others – digestive health problems are extremely common, and I’m sure your friends will find something here they could benefit from!

 

Primal Blueprint 21-Day Transformation Program

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

 


 

Ask The Doc: “What Am I Supposed to Eat for Breakfast Now?”

donuts

 

I get this question a lot.

Once you begin the process of cleaning up your diet and trying to make healthier nutrition choices, it’s usually not too long before you realize that breakfast can be a challenge.

Especially if you’ve been eating the Standard American Diet!

So, this is what I tend to hear from practice members and clients as they’re trying to process their new nutrition information and make some changes:

“Ok, so I’m not supposed to have cereal, toast, bagels, muffins, donuts, pastries,  Pop Tarts, etc. because they’re all grains and convert to excessive sugar…”

“Conventional milk is bad news…”

“The drive-through window and gas station food are off-limits…”

“I don’t always have time to make a batch of homemade pancakes (or waffles, or muffins, etc.) with gluten-free flour or other ‘allowable’ flour…”

“Oh, and I need to be careful of gluten-free foods, too, because many of them are loaded with toxic ingredients, including GMO corn…”

“Most yogurt on the market is junk food from toxic cows and loaded with artificial ingredients…”

“Too much fruit isn’t good either, because of the sugar…””

Understandably, people get frustrated. “What CAN I eat??” is a common question!

I get it. The standard diet and a healthy diet don’t tend to have much in common.

I am a very big fan of eggs and veggies for breakfast, or some “non-toxic” meat with veggies.

BUT, there’s a growing population discovering that they “can’t” have certain “healthy” foods that would make good breakfast options, like eggs or nuts.

(I’ll talk about this more in upcoming articles about gut permeability, food sensitivity, and autoimmune conditions.)

Then the question turns to “What am I supposed to eat for breakfast NOW?!”

Sometimes, they turn to soy products – there are many “meat knock-offs” and protein-type foods made from soy.

Modern soy foods and soy derivatives are toxic and inflammatory, and should be avoided. Just pretend the thought never crossed your mind. Fuh-get about it.

Protein powders in smoothies are an option. It’s often tough to find a non-toxic, health-enhancing protein powder in your local store, however.  Most have soy derivatives, whey from toxic animals and processed with toxic methods, and full of toxic additives.

Others turn to pea protein. Good for many. Irritating for others. Not allowed by anyone following a Paleo-type diet where legumes are off limits.

Smoothies made with unsweetened coconut milk, some fruit, and veggies can be a good option. Fresh vegetable juices are another good start. Not always practical in the morning if you’re rushing out the door, however. (You could plan ahead and get up earlier… just sayin’!)

I like a drink called Amasai as an option. Yes, it’s dairy (sorry, hard-core Paleo peeps). It’s from nice cows who are treated nicely and fed nicely. Their “non-toxic” milk is traditionally cultured to provide unique health benefits lacking in conventional dairy products. Many who thought they “couldn’t have” milk products do very well with traditionally cultured, non-toxic dairy products.

 

Amasai™ GreenFed™ Cultured Dairy

 

If you “can’t” have eggs or nuts, and you don’t have regular access to less toxic meats, I suggest you change the way you think about breakfast.

Food is food. It’s fuel. Quit thinking it needs to look a certain way at certain times of the day… or that you have to eat at certain times of the day.

(Reminds me of my youngest child, by the way. On the days I serve “brunch”, an hour later he will ask for “lunch”… because he thinks he should have a meal called lunch! Never mind that he just ate a full meal… he has bought into the idea of what meals he’s supposed to have each day. Oy. Not sure where the kid gets it.)

Breakfast doesn’t have to look like the conventional North American breakfast.

I’ve checked with the authorities. You CAN have vegetables for breakfast!

You can also have left overs. This is a biggie. This could be your game changer! Presuming your dinner or lunch is relatively healthy, then make enough that you can have some for breakfast the next day.

I’m not talkin’ pizza.

There’s nothing wrong with having a dish you’d “normally” have for dinner, in the morning. As long as it’s healthy, that’s the point. Your brain just needs to get over the “dinner” label it has placed on the food, that’s all.

There have been plenty of mornings that I’ve had some left over ground beef or bison in a skillet with veggies, or grilled chicken or turkey. Yum.

If that just doesn’t float your breakfast boat, ultimately, you don’t have to worry too much.

While many have urged us to eat our breakfast for years, a growing number of health and nutrition authorities are providing increasing evidence that supports intermittent fasting.

As long as your overall diet is healthy and balanced, chances are really good that you will not drop dead because you intentionally skipped breakfast as part of an overall healthy lifestyle plan! In fact, the evidence is quite the opposite.

Incorporating intermittent fasting can add to your health.

Now, about lunch… !

***

Talk to me. What’s your go-to breakfast? What are your food challenges? What have you done to make it all work? Please share!

 

 

 

 

 

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

 

 

Neck Pain While Running ~ What’s the Fix?

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We take care of a lot of runners in our practice, from the casual weekend joggers to ultra-marathoners… and everyone in between.

You’d think we would primarily hear complaints about pain in the knees, or feet, or low back. Yet, it’s interesting how many runners have issues with neck pain during and shortly after their run.

A few summers ago, when I started logging more miles in my running, I began to notice the same thing. I clearly remember thinking, “Why on earth is my NECK hurting right now? I’m not running ON it, for heaven’s sake!”

(That type of scientific researcher thinking right there is what keeps you coming back. Admit it.)

Of course, within moments, I realized that some subtle shifts in my posture immediately remedied the situation. More on that in a bit.

In the years that have followed my ever-so-enlightened moment of neck pain while running, I’ve carefully listened to other runners describe their neck (cervical spine) pain and discomfort while running, and paid attention to the many potential contributing ‘environmental’ factors involved.

By far, the most common reason for neck pain amongst the runners we take care of is spinal and postural in nature.

The cervical spine should ideally be shaped like a “C” curve from the side, just like the lumbar (low back) curve. If this curve has been reduced for any reason, or, worse yet, reversed, and the head is shifted anterior as a result, this puts tremendous stress and strain on the soft tissues of the neck and upper back area.

A well developed cervical curve will protect the strength and integrity of the rest of your spine, prevent many injuries, as well as powerfully protect against degeneration of the spine.

Think of it this way, since the average adult head weighs somewhere between 12-14 pounds, that’s like a bowling ball… only smarter. If you held that bowling ball in your hand while your arm was bent at the elbow and tucked in against your trunk so the ball was close to your body, you could hold it pretty well and feel fairly strong for a good length of time.

However, if you straighten your elbow a bit, extending your arm, and carry that bowling ball out in front of you a bit… well, you’d better get your toes out of the way! You’ll lose strength much more quickly with this type of posture.

The same is true if your head is shifted forward. It’s a chronic challenge for the muscles and other soft tissues to maintain this ineffective posture – multiple muscle groups are chronically tense and over-worked as a result of trying to hold your big ‘ol noggin in the right place! This is also irritating to the spine and nervous system. Your brain wants to be over its “tail” – the spinal cord

NOW, add the repetitive impact of running to this already-irritated and vulnerable situation… ouch!

Of course, rarely is it as simple as only having anterior head carriage or a loss of cervical curve. Usually some upper back (thoracic) imbalances accompany the cervical imbalance. And, when the cervical and thoracic spines are involved, the lumbar spine likes to join the party, too. It’s hard to say who instigated all the trouble at this party – the point is to address the entire spine… the entire postural chain.

The fix?

Seriously, get yourself to a Doctor of Chiropractic to start working on re-balancing your structure and reducing nerve interference. There’s no need to live in the dark ages any longer! Chiropractic is an intelligent health care choice for anyone trying to live a healthy, active lifestyle.

This is more important than neck pain when running, by the way. If you’re losing the optimal postural alignment and balance of your spine, and the spine’s natural motion patterns are negatively affected, you’re setting the stage for degeneration of your spine… and the neurological side effects that accompany this.

If you’re already noticing “funny feelings” in your arms or legs, like numbness, tingling, burning, differences in strength side-to-side, it’s time to get your spine checked by a professional. That’s the most logical place to start.

Also, you need to check in on yourself during your run. If you start to feel discomfort, tightness or pain in your neck during your run, make sure you’re not bending too far forward – unless you’re lunging forward to cross the finish line first! Get your head back over your spine and do your best to relax those neck and upper back muscles. Look ahead rather than down – chin up, cheerio!

Especially once you’re starting to fatigue a bit in your run, that’s when some of your postural demons may sneak up on you. You may start to slouch a bit or lean too far forward, or your shoulders try to fuse to your ear lobes as you tense up, etc.

That’s not too different than our “real” life, is it? When we’re tuckered out, we tend to forget about maintaining our core strength, or protecting our lumbar curve, or keeping our head back over the spine. Same thing while running.

The source of the problem could actually be much lower in the body. The kinetic chain is all ONE chain – if anything is disrupted along the chain, it can cause problems elsewhere in the chain.

So, even though you’re feeling the problem in your neck, it could actually be coming from your feet, or knees, or hips and low back area.

It could be your shoes, your foot placement while running (heel strike, supination, pronation), an old knee injury you’re favoring and so on. If you’ve got a running gear store near you, they can usually provide an expert to help analyze your gait. That could be a helpful piece of this puzzle.

I see some crazy running gaits out there… arms flailing, feet slapping down, and what-not. It makes ME hurt just to see it! Think of how efficiently an animal runs. Yeah, go all cheetah on me!

Here’s another quirky little thing that might be contributing to your neck pain: what’s on your head or around your neck? I find that my neck pain shows up in run when I’m wearing a baseball hat… especially if it’s breezy or windy. Why? I tend to tuck my chin ever-so-slightly to prevent a gust of wind from snatching my hat off my head.

It took me a little bit to figure out I was doing this! However, I’ve discovered that I’m not alone in that strange habit!

I’ve also heard runners tell me, once they started paying attention to potential triggers like that, that their head phones or ear buds can do the same thing – they carry their heads slightly differently while wearing these. I’d imagine the same could be said for just about anything that we wear on or around our heads and necks. Just something to think about.

Oh, and in case you’re a gum-chewing-while-you-run type of person, that could be a contributing factor as well. The constant chewing is constantly working the jaw muscles… which are intimately connected to the upper cervical spine. Relax your mouth while you run – you’ve got enough other things to do!

Now I don’t want you to over-analyze every step of your run, of course! This is supposed to be fun, remember?! Most of all, just remember to maintain upright posture, get your big brain over your spine… and relax into your run. Find your groove, land lightly, relax your back, shoulders, and neck… and enjoy the blessing that God gave you a body that can, indeed, run.

***

 How about YOU? What has helped YOUR pain during and after running? Please share!

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

 

 

How to Start Building Functional Strength

arm wrestling

 

If you haven’t been living under a rock lately, you are most likely aware that  there are hundreds of exercise gadgets and pieces of equipment out there… “guaranteed” to be the answer to our fitness and weight loss prayers!

I hear from many frustrated practice members and clients that these exercise machines often end up as handy little clothes racks or towel racks! Another dust-collector. Money down the drain.

Really, the majority of exercise equipment and gadgets that people are buying are a waste in another area, too – the movement patterns this equipment locks you into, and the range of motion, are unnatural. Not always, but often.

As a result, they do little to train your muscles for real strength.

What is “real” strength? It’s Functional.

It means you can do the everyday activities that an active, healthy lifestyle calls for… without pain or fear of falling: you can go up and down flights of stairs; you can carry your groceries; you can lift your children or grandchildren; you can unload your trunk; you can go for a hike and enjoy nature; you can get down onto the floor to play with the kids… and get back up!

It means that you can live life, actively.

Rarely is it a twenty-something that asks me about this! It’s usually someone more “seasoned” (like me!) that starts to notice little ‘slips’ in their physical performance: more aches and pain, less range of motion, loss of balance at times, and so on.

When we’re young, we just don’t think about it. However, as we get older, it may be on the back burner of our mind… especially if we’re witnessing an elderly parent or neighbor who’s going through this. When you begin to lose your ability to lift, bend, pull, stand, or remain balanced, you begin losing your independence.

If you feel you’re already losing functional strength, it’s not too late to start re-building it with some basics.

Focus on working your “big” muscles in order to see the greatest gains in functional strength: legs, glutes/buttocks, lower back. These are the biggies to focus on – the majority of our strength and stability comes from below the waist.

If you have a challenge getting up from a chair or couch without using your arms for additional strength, or getting out of your car without hanging onto the door or handles, then you might have already lost some muscle mass in your legs.

Don’t take this lightly. You need that functional muscle strength to keep you upright, balanced, injury-free, agile and mobile as you age. You need it so that you can keep on living life, not just settling.

There will come a time when you’ll need to prove to your kids and grandkids that you did, in fact, know how to run and jump at some point in your lifetime! You don’t want to break a hip proving your point!

We need to re-build some muscle strength. I’m not saying you need to start entering fitness competitions, by the way. Unless, of course, that does something for you. For starters, let’s just focus on starting to get more fit!

The good news is that building up your strength in these large muscles doesn’t require excessive work and sacrifice. You don’t need a gym. You don’t need trendy, expensive exercise equipment that will end up buried under your clothes sooner or later.

There are some very basic, foundational body weight exercises that immediately add to your functional strength, and you don’t even have to leave home if you don’t want to.

Why body weight? That’s what you need to lug around with you everyday anyway. Why not learn how to move it in a variety of challenging ways, preparing it for a variety of challenges it will undoubtedly encounter over time?!

What are some of the most common movements we use in our overall routine? Things like bending down, bending over, lifting (with our legs, as well as overhead), pushing, pulling, reaching, standing up from a chair, couch or car, and so on.

Here are some examples of simple body weight exercises that will add to functional strength. Do these in short intervals of only 3-5 minutes at a time. If possible, do your squat-type exercises by a mirror so you can watch your posture.

Squats: The king of functional movements! BUT, if you’ve not done squats before, or your form isn’t ideal, then start with a proper chair sit.

Chair sit: Stand in front of a solid chair that is backed up against something so that it won’t slide. With your feet spaced shoulder width apart, and your back upright with your lower back slightly “arched”, chin up, bend at the knees and lower yourself to a seated position while maintaining a tight core and that upright spine. Think of ‘reaching back with your bum’ to sit down, while keeping your back up straight. (Work with me here.) Your arms can come out in front of you, parallel to the floor, for balance. Return to standing using the same postural cues. Repeat.

Squats: Once you can properly perform the Chair sits, you can move on to the squats. The main difference between squats and chair sits is that you’ll go down lower in the squats – BUT, maintain that great form you learned by doing chair sits properly.

Wall Sit/Wall Squat: Stand up against a solid wall with your buttocks, back and back of your head in contact with the wall. Place your feet out in front of you, far enough from the wall that when you slide down the wall into a “sit”, your knees are right over your ankles – not forward. For starters, space your feet a comfortable distance apart. Later on, you can experiment with placing your feet together, and even using only one foot to do this exercise. For now, lower yourself into a sitting position, trying to get down to where your thighs are parallel with the floor. Hold it as long as you can. Do not call me bad names as you do this! It’s good for you. : )

Squat Jumps: OK perky people, this one’s for you! Start with your body crouched, feet together, arms at your sides, head straight. From here, explode up into a jump as high as you can while simultaneously extending your arms and reaching overhead. Once you land (on shock-absorbing bent knees), go right back to the starting position. Repeat… and repeat… and repeat. You get the point, right?

Knee Bends: These are great for balance. Start with your feet less than shoulder width apart and arms at your sides, looking straight ahead. Now, bend your knees, lowering your body until your thighs are parallel with the floor. Rock up onto your ‘toes’ (balls of your feet) to do this. As you’re descending, simultaneously bring your arms straight out in front of you until they’re parallel with the floor, palms facing down. Keep your back upright and perpendicular to the floor the entire time. Without breaking the momentum, reverse this motion and return to your original starting position. Repeat.

Push-Ups: These are great for your entire upper body and core. Start face down on floor with your palms against the floor under your shoulders and toes curled up against floor. Keeping your back and entire core straight and tight, push up with your arms. Push evenly with both arms. The length of your entire body should be in straight line – like a plank from your head to your toes. Lower to within a few inches of floor and repeat.

Knee Push-Ups: If your upper body strength isn’t quite ready for full-on push-ups just yet, you can do “knee” push-ups where, instead of keeping your knees ‘straight’ and not part of the weight bearing equation, you can bend your knees, kneeling on them to bear weight on your knees throughout the movement. This way, you’re lifting less of your body weight.

Wall Push-Ups: These are another great starting option. Stand facing into a corner where two walls meet, placing one hand on each wall at shoulder height. Head up straight. Now bend your arms so that your nose moves into the corner. Keep your entire body in a straight line – no swaying or bending your back, for example. Then, push out from the wall to straighten your arms. Repeat. Keep your feet far enough from the walls so that you can get a nice, full range of motion when you bend those arms.

This looks like a lot, but it’s really not. You’re not going to do chair sits and squats, for example, or push-ups and wall push-ups. So, you could easily cycle through a series of squats, push-ups, squat jumps, and knee bends in less than 5 minutes. Then rest, and do another series in a few minutes… or at the next commercial break.

It may take you a few sessions to build up some stamina. That’s perfectly fine. Start slowly… creating a strong, capable, healthy body isn’t a race.

Once you’ve got your groove on a bit, you can add more functional moves that incorporate some twisting, some uneven surfaces and grips (since life is rarely “even”!), some lateral movements, and movements that challenge your balance even more.

For now, start with these basics and you’ll see gains in your strength, stability, and confidence in a matter of days!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud (home schooling) mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

 

 

 

FREE on Amazon! “The Truth About Cardiovascular Training”

amazon

Guess what??

 

For a few days only, you can get my most popular book in The Truth About Health series for FREE on Amazon!

 

Hurry… this promo ends on Wednesday April, 17th!

 

The Truth About Cardiovascular Training: Increase Your Fitness and Decrease Your Fat in as Little as 60 Minutes a Week!

 

Book Description:

 

For years, long distance, endurance-type aerobic exercise – like walking, jogging, cycling and cardio equipment at gyms – has been the ‘golden child’ of the exercise revolution. Whether your exercise goals were weight loss-oriented or to protect your heart, we’ve been told that this was where we needed to spend our time and energy.

Guess what? The science of exercise physiology no longer supports this ancient philosophy of exercise! You want to get the most out of your time and effort. It’s time to change things up and make your cardio exercise effective… get the results you want!

No more wasting your time or getting bored with the same old routine. “The Truth About Cardiovascular Training: Increase Your Fitness and Decrease Your Fat in as Little as 60 Minutes a Week!” tells you exactly how to simplify your cardio exercise routine and how to maximize the effort you’re making. You will learn exactly how to spend significantly less time doing cardio and get significantly greater results!

When you work smarter you see how easy it is to blow “old school” cardio out of the water! You’ll burn far more fat and calories… even when you’re NOT exercising, as opposed to traditional cardio. The simple shift in one single component of your cardio will cause you to shed your unwanted, excess fat and body weight faster, as well as train your heart more effectively than you ever could with traditional cardio!
This is the action guide you’ve been waiting for!

 

Here’s what readers have been saying about

The Truth About Cardiovascular Training: Increase Your Fitness and Decrease Your Fat in as Little as 60 Minutes a Week!

 

“Great!”

 

“Perfect book for anyone who puts off starting a exercise program, thinking it’s just too overwhelming. No nonsense book about why many of the current methods of exercise just don’t get the results we are looking for.” ~ E.C.

“A simple, quick, easy read. To the point and interesting. Loved it!!! Recommend it to anyone who is interested in getting healthy or wants to stay healthy. Thank you Colleen. “ ~ J.B.

 

“Very interesting read!”

 

“I am very excited about trying the things I have read in the book. I exercise 6 days a week right now and feel like I’m spinning my wheels and going nowhere! Can’t wait to see how well this works.” ~ C.J.

 

“Very good read!”

 

“I have been looking for ways to mix up my cardio routine. I had heard about Tabata but never actually paid any attention as to what it was and I work in a gym! This book gives fantastic easy to follow examples of ways to get the most out of your cardiovascular workouts. Well written Dr. Colleen!” ~ S.W.

 

“Excellent!”

 

“I was so excited to find a resource that gives me the tools to exercise. You could take 60 minutes to watch a movie, or take a fraction of that time to make a difference in your health. Thank you Dr. Colleen for writing this great resource!” ~ M.R.

 

* * *

Enjoy your free gift… and please let others know, if you’d be so kind!

 

I’d love it if you could share this anywhere you can… Facebook, Twitter, your blog, email… anywhere humans hang out! : )

 

As always, let me know how I can help you achieve a healthier lifestyle!

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

 

 

New Amazon Book Release: The Truth About Health ~ The Complete Collection

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Just released!

The Truth About Health: The Complete Collection

This newest release on Amazon is the collection of all 7 books in The Truth About Health series.

If you’re the highly efficient, gung-ho, jump-in-with-both-feet kind of person, you’ll appreciate having these books all in ONE place… providing you with simple & concise strategies and solutions for achieving better health.

Oh, and when you buy the books as a collection, you’ll SAVE several buck-a-roonies, too!

Here’s what some of the “real life” Amazon readers have been saying about the books…

The Wellness Formula: Discover the Secret to a Longer, Better Life!

“Health is our Birthright!”

“Health is out birthright, happiness is our natural state.” This is one of the first sentences of this book. We all should start from this because sometimes we take unhappiness and health problems for granted. This book shows that we can be healthy and happy and this is how we are supposed to be! A great, quick and easy to read introduction to a better life!” ~ C. Daniela

“These are words to LIVE by! The Wellness Formula is simple and wise, easy to understand, and easy to follow. Dr. Colleen has taken well-researched information and transformed it into a simple concept that anyone can apply to their lives so that everyone can reap the benefits of living healthier and happier.” ~ J. McMahon

A Happy, Healthy Life Starts Here!

“Fantastic Read!”
“What great suggestions by Dr. Colleen to put into practice. A reminder throughout each day of what we value most in our lives. Making intentional thoughts and behaviors a priority, when our life can get out of balance by all the responsibilities we carry in our every day lives. Really appreciated this book. Looking forward to the enrichment it will bring when I apply these practices into my day!” ~ Christine
“Just what I needed!”
“Dr. Colleen is a master at concisely, yet accurately, sharing her suggestions for nurturing our most important relationships! This book is your go-to handbook if you have been struggling with balance in your relationships versus the to do’s of life. Her writing is humorous, real, and her suggestions are laid out in an easy-to-implement format. Easy, excellent read!” ~ Kimberly
“Great!”
“Love, love, love this book. Dr. Colleen, once again, makes it simple. Easy to read and to the point. I love how she keeps it human and humorous! She made me giggle more than once. Thank you Colleen, I look forward to sharing this with my clients.” ~ Janella
“For those of us who are slogging through massive amounts of information in our quest to make healthier food choices, this is a must-read. Dr. Colleen has done the research for us, translated it into language we can understand, and spoken to us with the simple wisdom of our mothers and grandmothers.” ~ Jacqui
“Have you ever wondered why The U.S. is the most unhealthy country in the world – even though we are among the most highly-educated nations? Dr. Colleen spells it out for us in this book. Not only will reading this book change the way you look at ‘food’ (especially ‘diet food’), it might make you think twice about what ‘health experts’ are saying and why they are promoting their latest diet program.” ~ Jacqui
“Great!”
“Perfect book for anyone who puts off starting a exercise program, thinking it’s just too overwhelming. No nonsense book about why many of the current methods of exercise just don’t get the results we are looking for.” ~ Emily
“A simple, quick, easy read. To the point and interesting. Loved it!!! Recommend it to anyone who is interested in getting healthy or wants to stay healthy. Thank you Colleen. “ ~ Janella
“Very interesting read!”
“I am very excited about trying the things I have read in the book. I exercise 6 days a week right now and feel like I’m spinning my wheels and going nowhere! Can’t wait to see how well this works.” ~ Caroline
“Very good read!”
“I have been looking for ways to mix up my cardio routine. I had heard about Tabata but never actually paid any attention as to what it was and I work in a gym! This book gives fantastic easy to follow examples of ways to get the most out of your cardiovascular workouts. Well written Dr. Colleen!” ~ Shannon
“Great! Totally Motivating!”
“This book has totally motivated me to get off the couch!! Easy to read with examples of workouts. There are no more excuses! I can fit 10 minutes into my day to workout!” ~ Emily
“A very easy interesting read… Adding Resistance Training along with cardio to fuel “My fat-burning furnace” resulting in a trimmer, healthier “Me”.
Being new at Resistance Training, I appreciate the many exercise ideas I can use in my full body workout routines. I also like the fact that I can do this workout at home. Thank you Dr. Colleen!” ~ Nancy
There you go!
Straight from the source!
If you find some gems in there, please take a moment to recommend the collection to a friend… and another moment to leave a lovely little review!
‘Tis much appreciated! : )
* * *

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

6 Dietary Changes to Make First

salad

Where is the most important place to begin making upgrades to your diet and nutrition?

Well, when it comes to the Standard American Diet (SAD), of course there are countless changes, upgrades and improvements we could make on our journey to better health.

Let’s by-pass focusing on being perfect, for the moment, and focus on making the changes that will make the greatest impact in our health instead. Fair enough?

The 6 most important nutritional choices that will have the greatest impact on your overall health are:

1)    Upgrade your fats

Our brains and bodies need fat. We need real, naturally occurring sources of fat. Right off the bat, if you’re attempting to eat a low-fat or fat-free diet, it’s time to upgrade your information on the subject. Not getting enough fat is a contributing cause for a myriad of chronic health issues involving the brain, nervous system, hormonal communication, immune system and much more.

Eating fat does not make you fat. Consuming excessive toxic fats that our body cannot effectively assimilate can, indeed, contribute to fat gains. Ditch the fake fats, hydrogenated/partially hydrogenated fats and processed, synthetic fats for real, as-pure-as-possible sources of natural fats.

Bad fats = a bad brain.

This means switching fats like margarine and processed commercial vegetable oils (and foods fried in these) for fats and oils like, pure coconut oil, extra virgin olive oil, and grass-fed butter.

Upgrading your fats is a very simple “lateral” shift you can make. You’re already purchasing and consuming some type of fats and oils – just side step the bad and replace with the good. Easy peesy.

In addition to cooking oils and fats, remember to include healthy fatty foods, like avocado and some raw nuts & seeds.

2)    Upgrade your sources of animal protein

Here’s another lateral shift that’s very closely related to the first. If you’re already purchasing and consuming foods or beverages that contain at least some degree of animal sources of protein or fats (meat/poultry, eggs, sea food, dairy products), then consider upgrading here as well.

When our sources of protein and fats most closely resemble their naturally occurring sources, we glean the most benefit. Also, the overwhelming array of chemicals used in our modern agri-business have a tendency to bio-accumulate in these types of foods more than they do in, say, vegetables and fruit.

Saturated fat is not inherently “bad”. Fat from toxic animals (and plants, for that matter) that is highly processed is indeed toxic.

Some upgrades to make:

Choose grass-fed meats and meat from animals raised without antibiotics, hormones, steroids or other toxic chemicals.

Choose poultry and eggs that are free-range, and, again, come from drug-free feathered friends.

Choose grass-fed butter.

If you consume dairy in any form, choose whole fat, raw, unpasteurized dairy products from grass-fed livestock when you can. If you cannot find this quality in your stores, check local farms, co-ops, and farmers’ markets. The next best choice is low-temperature pasteurization, but still grass-fed and whole fat.

Choose wild fish from deep, cold waters vs. farmed fish.

 

3)    Reduce your sugar intake

This is a biggie. Most people have no idea how much sugar they’re actually consuming.

It pays to understand the effects sugar has on our bodies. It’s far more significant than a body weight issue. Sugar consumption disrupts optimal cellular communication, and creates systemic inflammation and toxicity.

Sugar consumption is directly linked to suppression of the immune system, neurological dysfunction, and hormonal imbalance. In case you need further motivation, sugar consumption has been connected to cancer in a stunning number of research studies.

There are the obvious sources of sugar that we all realize we’d probably be better off without: sweets, baked goods, candy, junk food, desserts, and so on. But some of the other major contributing sources of sugar are often overlooked: things like flour and grain-based foods and ingredients, beverages,  “add-ons” to our meals, like condiments, dips, sauces and spices, and alcoholic beverages.

The starchy carbohydrates and many grain-based foods can be some of the toughest to escape – we’re an addicted society! Foods such as bread, pasta, crackers, pizza, bagels, muffins, wraps, snack foods, granola bars and “energy” or “protein” bars, corn derivatives, and so on, are all deeply embedded in our cultural diet. Many are even thought of as “health” foods. Anything that breaks down to sugar too quickly, or in excess, cannot be “health” food.

If your food or beverage in question comes with a label, look for sources of sugar including “natural” sources, as well as artificial sources. It has become insane, the sheer volume of foods you’ll find sugar derivatives in. While sugar is “bad” – artificial sweeteners are even worse.

Don’t try to slip that one past me, Sneaky Sneakerson.

If you consume grain-based foods, upgrade to choices like sprouted, fermented, gluten-free, or ancient grains. Consider that much of the evidence indicates we don’t “need” grains at all.  The same is true with dairy.

 

4)    Eat more plants.

The evidence is clear: those who eat an abundance of “plants” experience less chronic illness than those who don’t. I’m not saying that we need to become vegetarian in order to be truly healthy. Some will do well with that lifestyle; while others need more animal sources of protein and fats. (That’s a topic for another conversation!)

Keeping it simple for the majority of us, we’d all benefit from more veggies. Be sure to include plenty of dark leafy greens, green vegetables and other veggies in general, cruciferous vegetables, as well as “greens” foods, like spirulina, wheat grass, barley grass, and chlorella.

Add fresh herbs to your cooking and food preparation.

Take it easy on the fruit consumption. Even though fruit contains natural sugars, and they’re dispersed with the proper ratio of enzymes and other nutrients for proper assimilation, we still need to keep our sugar consumption in check.

Buy (or grow) organic when you can. Not only does it taste better, but it’s nice not to be poisoned as you’re fueling up.

5)    Consume  less packaged, processed food – eat more whole, fresh, real food.

Again, probably pretty self-explanatory.

If the majority of our meals and snacks consisted of a less-toxic source of protein and fats, along with some fresh fiber in the form of veggies or some fruit, we’d be leaps and bounds ahead of the curve.

The more processed our foods are, the longer their list of ingredients, and the greater their shelf-life, the more likely they are to be sources of toxicity and chronic inflammation.

6)    Drink mostly water

Most of us need to drink more water. The simple act of staying hydrated with pure water can serve as a basic, ongoing form of detoxification.

Other health-enhancing beverages include: green tea, some herbal tea, fermented beverages (e.g. Kombucha), and fresh vegetable juices.

If you’re a coffee drinker, I definitely recommend upgrading to organic. Oh, and you could give “bulletproof coffee” a try if you’re ready to leap tall buildings! (Read about this super-charged coffee here and read the update on it here.)

Decrease or eliminate your consumption of conventional (toxic) pop, energy drinks, sports drinks, juice drinks. Limit alcohol and fruit juice.

Are these all the changes we need to make in our diets in order to experience optimal health? Probably not for most of us.

We could also go “all organic”, add more traditionally prepared foods and fermented foods, and cut out a much longer list of toxic offenders than the few I discussed here.

Then, there’s much to be discussed about the timing of our meals, portion sizes, anti-inflammatory foods,  food sensitivities, detoxifying foods, intermittent fasting… We could be here awhile!

My purpose here was to provide a relatively simple starting point.

Start with these 6 basic dietary and nutritional changes. Stick with it for at least 3-4 weeks and see how you do.

For more information and more nutritional tips, be sure to get yourself a copy of my free “Top Nutritional Tips” right here on the DrMomOnline.com home page, and also check out:

The Truth About Nutrition

 

And The Other Truth About Nutrition

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

The Great Breakfast Cereal Battle

cereal

I was reading through some old blog posts I had written several years ago… back when I was still over at http://DrMomOnline.blogspot.com

At that time, my daughter (who is now almost 11) was only 4 and 5 years old, and her little brother was still just a little goober.

Anyhow, I was cracking up, re-reading the posts! I had forgotten, thank goodness, the seemingly daily battles my daughter and I would get into… all over food and nutritional choices. Oy!

Nutrition (and the lack thereof) ended up being one of my top 3 reasons for pulling the kids out of ‘conventional’ school for good. I couldn’t imagine putting up with that kind of “health” influence for 12 years of education!

Thankfully, my prayers have been answered over time, and she has become more responsible about making healthy choices on her own. No food police required… most of the time! (The little goober, on the other hand…)

Our family is far from “nutritionally perfect”, but we’re doing all right.

Here’s the post from spring of 2008.

—————————————

I’m not sure exactly how or when it happened, but somehow I got suckered – hook, line and sinker – into providing breakfast cereal for my children.

I thought I was beyond peer pressure.

Actually, it wasn’t really my peers… it was my offspring! Seems as though my school-aged child had been led to believe that, once again, her mother was an awful, unloving, mean person because she didn’t provide cereal like all the other mommies of her friends. Where’s my barf bag when I need it??

BUT… I fell for it!!!

For most of this past school year, many of her school day breakfasts have included cereal. It was always organic, never any high fructose corn syrup, GMOs or trans fats, sweetened with “natural” sugars… blah, blah, blah… but insulin-triggering CEREAL nonetheless.

Thankfully, I’ve always ‘mandated’ fresh fiber and protein/fats in the morning as well – apparently to offset the poisonous effects of the cereal I was providing her.

Need nutrition help? This family nutrition guide lays the foundation for healthier choices. Only $10 (+ s/h). Contact me if you'd like a copy!

What on earth was wrong with me??!! I KNOW better! Organic or not, it’s still useless food that’s worse than “empty” calories… it’s “negative”, “harmful”, “toxic” calories.

The grains in sugar (and bread, pastries, bagels, crackers, pizza, pasta, etc.) are broken down to sugar so quickly. This stimulates insulin production and can lead to insulin resistance over time. This is true even if it’s “whole” grains. The more I learn, the more I understand, it’s all sugar.

And I was wondering where her big attitude was coming from.

Anyhow, fast forward to the last few weeks. I’ve been back to my heavy-duty nutritional studying and reviewing in preparation for some upcoming books I’m writing. By simply reviewing studies by the godfather of nutrition, Weston A. Price, and several of his followers, I was reminded of what a DORK I’ve been!

Here I’ve been serving my kids cereal because they were begging for it, but I wouldn’t touch the stuff with a 10-foot pole! Heck, I certainly didn’t want the insulin spike! No thank you. I start my day with protein/fats, greens, maybe a little fruit and fish oil… plain and simple!

I had a very grown-up conversation with my daughter about the dangers of regularly consuming cereal and eating too many grains (we’ve had this conversation many times before!), and we laid out a game plan for getting rid of cereal at breakfast.

Was she happy? Not at all. Was she eager to welcome breakfasts without her beloved cereal? Nope. Oh, well. I’m fully aware of who wears the responsible nutritional pants in our family!

To her credit, she was a very willing and enthusiastic participant in selecting healthier breakfast options at Whole Foods the last time we grocery shopped together. She chose some “clean” grass-fed or free-range meats and different fruits that we don’t normally purchase… and she thoroughly read each and every ingredient in the whole milk and yogurt/kefir products we occasionally choose.

So, for the last several days since beginning our new & improved breakfasts (which are pretty much the type of breakfasts we used to eat BEFORE she began school, for crying out loud!), we’ve been doing exceptionally well. Our breakfasts have consisted of free-range turkey bacon or sausage &/or organic free-range eggs, a few chunks of avocado, and a bit of fresh fruit. Some days, we’d throw in a touch of  whole milk organic yogurt or organic kefir. Yum!

She has been joking at the breakfast table, “I think I must be in Heaven! This breakfast is SO delicious!” A bit dramatic, I know.

Suddenly, the cereal monster returned this morning!

Holy cow… I wasn’t quite sure what hit me! I’m pretty sure what she had is scientifically known as a “hissy fit”! That kid must have been in the middle of a sugar withdrawal… or pre-puberty! Either way, it was UGLY!

I tried to rationally explain that, as her good and caring parent, I simply couldn’t knowingly poison her and destroy her health. (Apparently, drama runs in the family!) She retorted that “If poisoning me means I can have cereal this morning, I’ll eat poison!”

Did I mention she’s only FIVE????

Yes, it was a rather tumultuous morning in our house today. Did I give in and let her have the cereal? No. Was it because I needed to “win” this one? No, not really. It was mostly because I had already prepared her entire breakfast and I cannot stand wasting food… or money… or my time! Will I ever let her have cereal again. Yeah, probably. Maybe. That’s not really my point anyhow.

My point is that we don’t NEED it. There are SO many healthier options to choose from. My number one goal with food is always to create more health in the body. The choices we make are either adding to our health… or subtracting from it.

One of these days my kids will get it, too. If not, the stress from trying to provide healthy foods will outweigh the benefits and I’ll be back in the loony bin!

————————————-

2013 update: Of course the kids have had cereal since I wrote this post almost 6 years ago. Not in excess, however. My daughter “gets it” on a nutritional and scientific level. Even the goober knows it’s not good for his body to have this regularly.

AND, we have rules with cereal consumption: very small bowls, no second servings, gluten-free or sprouted or ancient grains (organic), and they must have healthy proteins & fats along with the cereal… preferably first.

They know they are free to make their own health and safety choices as they get older. For now, we’re still in the teaching phase and learning the consequences of our nutrition choices.  (Mom and dad included!)

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.

 

Tips for Staying Motivated to Exercise

Attractive woman in white meditating by still water

 

Exercise is one of the most important components of a healthy lifestyle.

We all know this, yes?

However, a little “funk” can happen to the best of us. We can find ourselves in a phase where it’s challenging to peel ourselves off the couch and get our hind quarters in gear.

Maybe it’s a stress, or fatigue, or chronic pain, or depression, or whatever… we end up in a funk, lacking the motivation to MOVE.

Us human folk are driven by two things:  seeking pleasure and avoiding pain. Of course, it’s usually some combination of the two that will determine what we will do or not do. So, if you’re lacking motivation to exercise, consider that maybe the thought of NOT exercising isn’t painful enough for you… or not exercising seems pleasurable… or exercising seems painful… or not pleasurable enough.

Just this kind of deep thinking should earn you points in the brain exercise department!

First, take it easy on yourself… no need to beat yourself up. A phase is just a phase. Take it for what it is.

This is about the big picture of creating a healthy, happy lifestyle here.  It’s not always going to look exactly the way we think it should. As long as it’s healthy overall, then cool it with the stress and guilt. Oy.

Second, let’s re-assess the role that exercise plays in creating that healthy lifestyle. Sometimes, that alone is enough to fire up some motivation.

When I say exercise, what I’m really referring to is intentional “motion” or “movement”.

Why the differentiation? Because when I say “exercise” some people can get all wiggy on me. We start labeling it and confining it… what it’s supposed to be like and look like… and if we’re not meeting our own expectations, then we might as well throw in the towel and opt for couch surfing instead.

Phooey.

Instead of limiting ourselves with what we think exercise should look like, and what constitutes an “official work out”, let’s expand our views to incorporate MOVEMENT.

Become a “Mover for Life”.

Move your body.

Daily.

Movement is essential to optimal health. In our practice we say, “Motion is Life”.

It’s not something you do only when you have time, or when you need to lose some weight, or because your cardiologist told you to… it’s part of every single day. Or, it should be.

Movement (especially movement of the spinal joints) creates an important type of neurological communication – proprioception. It fires up communication to the brain, allowing the brain itself to function at higher levels of performance.

You know what this means, right? In addition to the obvious outward physical improvements that movement provides, it also directly contributes to improvements in mood, learning, memory, focus, hormonal communication, immune function, and every other physical, mental and emotional function you can think of.

A “better” brain = a better body AND a significantly better chance of living a long, healthy life.

So, we need to do this thing. We need to MOVE. It’s not just about your skinny jeans. It’s about your healthy genes!

OK. How can we stay motivated to exercise?

First, adopt the 3 keys to exercise success:

1. Variety – Move in a variety of ways. Think beyond ‘traditional’ work outs and incorporate things like balance, agility, flexibility, power, speed, strength, calisthenics, ‘spinal hygiene’, sports, dance, play, and so on. Think outside the box. There’s more to exercise (and life) than “cardio” and “resistance”.

2. Intensity - Not all exercise needs to be intense… but some of it definitely should. Make sure that at least some of what you’re doing for movement challenges you physically – it’s how you will improve your physiology. This could mean adding sprinting, or burst training, or even just revving things up enough to break a sweat.

3. Consistency – Keep at it. It’s a lifestyle you’re creating. It’s a daily choice to get up and move. It really is true that if we don’t move it we will lose it! If, some days, it only means you’re taking the dog for a little walk, so be it. That’s moving. (While the dog is doing it’s business, you could always bust a move with some power dancing, just to rev things up a bit! Good for the neighborhood morale!)

Need more info or ideas here? Well, fancy that. I just so happen to know of a couple short-and-sweet books that will help!

 

 

Here are some additional tips that might help keep you motivated… in case brain function and your entire future aren’t enough!

Think beyond the work out. What you’re doing now is either contributing to your healthier future (1, 5, 10, 20 years down the road)… or it’s subtracting from it. Hint: couch and subtraction are closely related.

Shorten your work outs. Switch to higher intensity, burst training for shorter-yet-highly-effective work outs. This alone could be enough to reinvigorate your approach to exercise.

Along the same lines, try full-body work outs with “functional” exercises. This allows you to seriously shorten your work out time while keeping things very interesting and highly effective.

Never the same work out twice. I like to switch things up every time I exercise. You may do some of the same basic exercise, just tweaked each time… or completely different every time. Need ideas?  Google has gotcha’ covered here!

Make it an adventure… create an adventure. For example, go for a hike and see what comes of it. Climb a tree, use a log as a balance beam, scramble up a steep hill, run down the other side (or roll down)! Connect with nature and feel alive!

Start. I’m a big fan of starting. If you’re debating with yourself whether to exercise or not, just START. Make a deal with yourself that you can call it quits after 10 or 15 minutes (of true-blue effort) if you really, really can’t stand it. By then, your happy brain hormones should have kicked in and you’re half way to conquering the world. You’re good-go-go.

By the way, I’ve never met someone who has said, after 15 minutes of focused exercise, “Oh my goodness… I so totally regret doing that!”

Set some challenging-yet-realistic/achievable goals and milestones. Once you reach them, set more. Rinse & repeat.

Of course, there are goals that have to do with physical measurements (weight, body fat percentage, size), and other goals that might have to do with your performance, like running a certain time or distance. Another type of goal might be to get yourself geared up for a future event or challenge, like a 10k run, or a full or 1/2 marathon, or a triathlon, or a “Tough Mudder” type event, or a long distance cycling event, or a 3-day walk, and so on. You could even schedule a vacation where you’ll be active, like climbing, or surfing, or skiing, or white water rafting, or hiking… you get the point.

Think “seasonal”. I talk to some folks in the dead of winter or the peak heat of the summer who are grumbling about how they’ve lost the desire to run, or go to the gym, or whatever. Change it up. Why on earth would we think our bodies and brains would find the exact same types of work outs interesting year round, year after year? Change up your exercise “themes” every few months, if you’d like. You may go from being a distance runner in the warmer months to doing short runs plus kick boxing and yoga in the cooler months… or whatever floats your little boat.

Exercise at home. Not all your work outs need to happen in a formal gym setting, especially if that’s what holding you back from becoming a move. You don’t need a lot of equipment (or any, really) to get started. You can use your computer or TV monitor and enjoy the plethora of work out ideas on YouTube, or get yourself some DVDs – there’s so much available now, you shouldn’t have any problem finding something you enjoy.

Get social. Taking a class or joining a group or club works for a lot of folks. Try something new. Zumba, yoga, Pilates, spinning, cardio kick-boxing, a running club, and so on. Challenge yourself. Play nice with others.

Play sports, if that’s what you enjoy. Join a team or a league, or sign up for lessons if you’re a newbie.

Play like a kid… and play with your kids (or borrow a friend’s)! Jump rope, jump on a trampoline, play frisbee, skip, play on the playground equipment, play tag, have races, wrestle, play catch, dance. Have fun!

Add music. There are times when the sounds of nature are perfect to accompany your exercise. Then, there are the times when your soul feels the need to busta’ move! The right music at the right time can be all the motivation you need to keep going. Go on… shake your groove thing!

Try Not to Get Discouraged. This “becoming a mover for life” thing is not all-or-none. When you hit a rough patch (and you will), or you skip a work out or 6 (and you will), or you pull a muscle or otherwise injure yourself  (you might, but let’s hope for the best), it seems pretty easy to give up. DON’T. Adversity builds character, right?

Just do something ELSE, for cryin’ out loud! “Can’t” run for a few weeks because of a knee injury? Swim, do yoga, work on your balance and flexibility, walk your dog more often. “Can’t” make it to the gym or your exercise classes because of a change in your schedule? Do something different at home – borrow some new exercise DVDs from a friend, or sign some out from the library. Try something new.

Opting for a pity party on the couch with a month’s supply of potato chips because you missed working out this week? Or because you gained a few pounds? Really? Don’t make me come over there. Get UP. Do SOMEthing. Even if it’s 10 squats (or deep knee bends, if “squats” sounds like too much work)… do something. March in place. Move your spine. Put a little Elvis in that pelvis. Smile. You’re getting better now. Carry on.

See? You were trying to get weird on me there.

Just because things aren’t shaping up the way you had hoped doesn’t mean they aren’t shaping up! Just do a side step and carry on.

When you look at the big picture of your overall life, the goal is to see an ACTIVE lifestyle that you enjoy participating in and having FUN with… and that keeps you healthy and lookin’ good!

 

 

 

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a leading expert in Natural Health & Wellness. She is a Doctor of Chiropractic with 18 years of hands-on clinical experience in the Wellness Practice she shares with her husband, Dr. Marc VanHoogstraat, in Michigan. She is also the proud mom of two rather fabulous youngsters.

Her unique perspective of the science of Wellness  provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, regularly visit http://DrMomOnline.comhttp://Facebook.com/DrMomOnline and http://Twitter.com/DrMomOnline.

Also, check out her available books at http://amazon.com/author/drcolleen .

For more information about working privately with Dr. Colleen in an Integrative Health Recovery Program for any number of metabolic and health issues, such as thyroid imbalance, weight loss resistance, hormonal imbalance, food sensitivity & gut permeability, cellular detoxification, and more, please contact her directly at trombley68@gmail.com. Distance programs are available.