Favorite Sites & Where I find Content on the Web

I love social media: it’s irrevocably enmeshed in our daily processes and many of us have web routines we follow to stay connected. Here are my favorites!

Each morning, I access the following in this order:
E-mail
LinkedIn
Twitter
Facebook
Pinterest

I check these throughout the day as well.

Then, I see what’s going on outside my circles:
NY Times
Washington Post
The Atlantic

If I’m working on a specific research project, I mostly consult these guys:
Google Scholar
PubMed/NCBI
Web of Knowledge

In my down time, these are my current favorite blogs:
Cupcakes & Cashmere
Blogilates
Ohsheglows

…And I look here for makeup, nutrition and workout uploads:
Makeup Geek
Jaclyn Hill
Beeisforbeauty
Blogilates
Chrisspy
BeFit
FitnessBlender
TheRawAdvantage

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A Review of Chiropractics

Throughout my tenure as a Sports Nutrition Specialist, Personal Trainer, Writer and Research Assistant I have never concealed my individual interest in Chiropractic principles. While arguments against the practice might label it “witchcraft” and some medical professionals still refuse to consider Chiropractics medicine, even an alternative medicine, my opinion is that research behind some principles are legitimate, owning notable research weight. My literature review of Chiropractics and Running can be found here: ChiropracticsRunning.LitRev14

Any opinion will invite opposing forces; thus, discussion is imperative and fact-finding is encouraged. Some will dissect each of the principles below with specific reference to its strength or idiocy; some will merely object; some will blindly follow. In any health pursuit, I will always advise a full review of the diagnoses, treatments and studies performed. Follow up with your credentialed health-care provider on any concerns you have.

What are the Chiropractic Principles?

The 33 Chiropractic Principles

Ralph W. Stephenson, DC published a book in 1927 called

simply, “Chiropractic Textbook”. In it, he presented the core

principles of chiropractic.
1. The Major Premise – A Universal Intelligence is in all matter and continually gives to it all its properties and actions,     thus maintaining it in existence.

  1. The Chiropractic Meaning of Life – The expression of this intelligence through matter is the Chiropractic meaning of life.
  2. The Union of Intelligence and Matter – Life is necessarily the union of intelligence and matter.
  3. The Triune of Life – Life is a triunity having three necessary united factors, namely: Intelligence, Force and Matter.
  4. The Perfection of the Triune – In order to have 100% Life, there must be 100% Intelligence, 100% Force, 100% Matter.
  5. The Principle of Time – There is no process that does not require time.
  6. The Amount of Intelligence in Matter – The amount of intelligence for any given amount of matter is 100%, and is always proportional to its requirements.
  7. The Function of Intelligence – The function of intelligence is to create force.
  8. The Amount of Force Created by Intelligence – The amount of force created by intelligence is always 100%.
  9. The Function of Force – The function of force is to unite intelligence and matter.
  10. The Character of Universal Forces – The forces of Universal Intelligence are manifested by physical laws; are unswerving and unadapted, and have no solicitude for the structures in which they work.
  11. Interference with Transmission of Universal Forces – There can be interference with transmission of universal forces.
  12. The Function of Matter – The function of matter is to express force.
  13. Universal Life – Force is manifested by motion in matter; all matter has motion, therefore there is universal life in all matter.
  14. No Motion without the Effort of Force – Matter can have no motion without the application of force by intelligence.
  15. Intelligence in both Organic and Inorganic Matter – Universal Intelligence gives force to both organic and inorganic matter.
  16. Cause and Effect – Every effect has a cause and every cause has effects.
  17. Evidence of Life – The signs of life are evidence of the intelligence of life.
  18. Organic Matter – The material of the body of a “living thing” is organized matter.
  19. Innate Intelligence – A “living thing” has an inborn intelligence within its body, called Innate Intelligence.
  20. The Mission of Innate Intelligence – The mission of Innate Intelligence is to maintain the material of the body of a “living thing” in active organization.
  21. The Amount of Innate intelligence – There is 100% of Innate Intelligence in every “living thing,” the requisite amount, proportional to its organization.
  22. The Function of Innate Intelligence – The function of Innate Intelligence is to adapt universal forces and matter for use in the body, so that all parts of the body will have co-ordinated action for mutual benefit.
  23. The Limits of Adaptation – Innate Intelligence adapts forces and matter for the body as long as it can do so without breaking a universal law, or Innate Intelligence is limited by the limitations of matter.
  24. The Character of Innate Forces – The forces of Innate Intelligence never injure or destroy the structures in which they work.
  25. Comparison of Universal and Innate Forces – In order to carry on the universal cycle of life, Universal forces are destructive, and Innate forces constructive, as regards structural matter.
  26. The Normality of Innate Intelligence – Innate Intelligence is always normal and its function is always normal.
  27. The Conductors of Innate Forces – The forces of Innate Intelligence operate through or over the nerve system in animal bodies.
  28. Interference with Transmission of Innate Forces – There can be interference with the transmission of Innate forces.
  29. The Causes of Dis-ease – Interference with the transmission of Innate forces causes incoordination or dis-ease.
  30. Subluxations – Interference with transmission in the body is always directly or indirectly due to subluxations in the spinal column.
  31. The Principle of Coordination – Coordination is the principle of harmonious action of all the parts of an organism, in fulfilling their offices and purposes.
  32. The Law of Demand and Supply – The Law of Demand and Supply is existent in the body in its ideal state; wherein the “clearing house,” is the brain, Innate the virtuous “banker,” brain cells “clerks,” and nerve cells “messengers.”

What research supports chiropractic principles as beneficial?

Studies with “inconclusive results”

Arguments against Chiropractics:

The Future of Chiropractics:

Individuals with Medical Fragility and Movement Therapy

A brief dalliance with over-commitment left me creatively starved and absent, once more, from this blog. A worthy post proves suitable re-entry: one close to my heart and rife with potential – potential research, potential practice, potential benefits.

Movement therapy has earned its stripes as a valuable asset to myriad treatment plans. Specifically, I sought to determine some best practices, methods, approaches and all around treasures within its implications for working with individuals with medical fragility. Below are some useful sites, definitions and further investigative measures to cultivate the practice and generalize the principles across populations with varying physical and cognitive abilities.

AFT: The medically fragile child (2009): http://www.aft.org/sites/default/files/medicallyfragilechild_2009.pdf

Define medical fragility:
A medically fragile child is one who, because of an accident, illness, congenital disorder, abuse or neglect, has been left in a stable condition, but is dependent on life sustaining medications, treatments, or equipment, and has need for assistance with activities of daily living.
• What are some common diagnoses and features of an individual who is medically fragile?

– Have chronic health care conditions such as diabetes, traumatic brain injury, cerebral palsy (CP);
– Be a transplant recipient and require special health care support, such as tube feedings, oxygen therapy, suctioning, tracheostomy care, or a ventilator;
– Have limited mobility and require special health care support due to paralysis or chronic disease.
http://www.dreamhouseforkids.org/What-is-Medically-Fragile.48.0.html
Define Movement Therapy
Based on the empirically supported premise that the body, mind and spirit are interconnected, the American Dance Therapy Association defines dance/movement therapy as the psychotherapeutic use of movement to further the emotional, cognitive, physical and social integration of the individual.
Dance/movement therapy is:
-Focused on movement behavior as it emerges in the therapeutic relationship. Expressive, communicative, and adaptive behaviors are all considered for group and individual treatment. Body movement, as the core component of dance, simultaneously provides the means of assessment and the mode of intervention for dance/movement therapy.
– Is practiced in mental health, rehabilitation, medical, educational and forensic settings, and in nursing homes, day care centers, disease prevention, health promotion programs and in private practice.
-Is effective for individuals with developmental, medical, social, physical and psychological impairments.
– Is used with people of all ages, races and ethnic backgrounds in individual, couples, family and group therapy formats.
http://www.adta.org/about_dmt

How does movement therapy work for individuals with medical fragility?
UCLA (p. 7 of 12) : https://www.uclahealth.org/mattel/Documents/childlife/Mattel-UCLA-ChildLifeBrochureENG.pdf

Cross-reference of diagnoses and therapies: medfrag_therapy

#Whatsfittrending: All About Extreme Fitness – Multitudinal Perspectives from the Fitness World

I have never attended a formal Boot Camp workout. I have never attended a box gym or participated in a formal CrossFit class. I have created home workouts that follow similar premises (I do a modified “Angie” after runs sometimes) and I would consider the workouts I create to be appropriately challenging while accessing the greatest health benefits for my clients and for me. Attention around these two fitness monoliths (i.e., Boot Camps and CrossFit) is fueled by their controversy, as with most popular arguments (vaccines, anyone? How about gluten?) – that’s what makes them arguments. Below I provide some commentary, some science, some pros and benefits, and some points to seriously consider if you are thinking about or have already begin an extreme fitness regimen. I’ve already received feedback that this post is “unfair” thus I continue my search for the solid science that proves the benefits of either or both method(s) of conditioning as aforementioned.

Kathy Smith: http://www.kathysmith.com/uncategorized/what-is-bootcamp-style-of-exercise

Greatist: http://greatist.com/connect/militarization-fitness

Sports Medicine About: http://sportsmedicine.about.com/od/sampleworkouts/a/BootCamp.htm

Crossfit or Boot Camp? http://www.refindfitness.com/2014/05/14/whats-the-difference-between-crossfit-and-bootcamp/

Benefits of Crossfit

All Things Fit: http://blog.focusedtrainers.com/crossfit/

Huffington Post: http://www.huffingtonpost.com/news/crossfit-benefits/

Sean Nagle: http://www.seannagle.com/blog/

Journal of Strength and Conditioning: http://journals.lww.com/nsca-jscr/Abstract/2013/11000/Crossfit_Based_High_Intensity_Power_Training.30.aspx

A sidebar on Rhabdomyolysis:

Journal of Exercise Physiology: http://www.asep.org/asep/asep/JEPonlineFEBRUARY2014_Ciccolella.pdf

Journal of Medical Cases: http://journalmc.org/index.php/JMC/article/view/1792

Current Sports Medicine Reports

http://journals.lww.com/acsm-csmr/Citation/2014/05000/Ramifications_of_Rhabdomyolysis.2.aspx

Saturday Shred

To say “It’s been a while” offers a meager attempt in recognizing my web absence: to further explain that “things have been busy” provides no greater validation. My absence from the blog is due to a rather abrupt and severe work alteration, punctuated by no more than five hours’ sleep per night and what could only be defined as an irony in offering fitness advice. My diet has been “eh” and my fitness a patchwork of here’s and there’s. I basically live for my weekends when I  can fit in loads of physical activity between cleaning the house, grocery shopping, and doing everything I let slide during the week. Today, I’ve been inspired to try a treadmill incline workout, and will persist with a newly-begun diet in efforts to regain my previous physical stamina: below is part of what I will follow for the next eight weeks:

Breakfast: Blueberry omelette (2 cage-free eggs; 1 tsp cinnamon; 1 tsp almond extract; 1/2 cup blueberries)

Lunch: chocolate orange protein shake (1/2 cup light almond milk, 1 scoop chocolate Isalean powder, 1 peeled and segmented orange)

Dinner: Steamed vegetables and chicken

Workout

0-5:00                Incline 5%                3.5 mph

5:00-6:00          Incline 2%                5 mph

6:00-11:00        Incline 7%                4 mph

11:00-12:00       Incline 2%               6 mph

12:00-17:00      Incline 9%                4 mph

17:00-18:00       Incline 2%               6.5 mph

18:00-23:00      Incline 10%              4 mph

23:00-24:00      Incline 2%                 7 mph

24:00-25:00      Incline 10%               3.5 mph

25:00-30:00     Incline 8%                  4 mph

 

#Whatsfittrending: Cardio-Weight Cycling

Among the scorching topics melting bodybuilding fora, there reigns the age-old debate of which comes first: cardio or weight lifting? There are multiple sides to this complex issue, all of which are resolved by  considering research, body composition and individual goals.

Since I was 18 I have practiced what I am told is “lactic acid cycling” or “cardioacceleration”: the practice of doing 30sec-1min intervals of cardiovascular exercise between weight lifting sets to maximize burn (so I presumed) – with no rest between sets. It should be strictly noted that in addition to my female status, I am a runner and I lift *light* weights. Those who lift heavy or have less inclination toward cardiovascular activities would clearly prefer to omit cardio or perform it after their weight training, perhaps even on a different day.

For cardio endurance athletes – particularly marathoners, cyclists and triathletes – the process of incorporating cardiovascular exercise between sets makes sense. Adding bulk to a physique that is intended to move quickly would be counterproductive, the same way that running more than bi-daily 3-5 miles is counterproductive to a heavy weight lifter’s ability to add mass. Thus, maintaining a weight-cardio cycle for 45 minutes to 1 hour a couple of times a week can enhance cardiovascular performance – in much the same way HIIT does, actually.

The Effects of Cardio Between Weight Sets

4 Surprising Reasons to do Cardio While You Are Weight Training

Cardioacceleration

Shape Cardio Mix Plan

Cardio Interval Weight Sets

20 minute Military Circuit

#Whatsfittrending: Depression and Emotional Eating

By now the door has flung wide open on my indulgent affair with reality tv, visible to all by my own actions. Last night’s rendezvous featured the Kardashian clan, and I was spurred to consider what’s going on with Rob (or individuals like him) – his reported depression and subsequent [associated] weight gain are common signs of an individual who needs love and support due to internal and external stressors and imbalances. Interventions are possible and with the dedication of those close to individuals suffering from depression, they can pull through and leave much of their depressive, haunting episodes behind. While the imbalances may continue to present in a person’s life, there are therapies that have proved effective at managing the magnitude of the impact they have.

Through my own battles with anxiety and ADHD I have endured painful weight losses and gains, finally managing to stabilize my weight in a healthy range with a lot of work. I’m neither special nor unique, though: coming through a life circumstance(s) that garner(s) a certain relationship with food requires diligence, patience and sometimes therapy. Having been through something similar – and something with which I STILL struggle – I can recognize the signs of emotional eating (as probably many of us can) and individuals who are not in a position to help themselves yet.

Some individuals are not ready to hear our desires to help –sometimes it is as though the weight gain represents defiance, people attempting to sabotage their own happiness, digging their heels in in the hopes that gaining body weight becomes a literal weight holding them back. I’m not a trained psychologist so I admit my speculation, and I will hold firm on my use of “sometimes.” For other individuals, a relationship with food began young and flourished through years of convenience and excuses. Yes, excuses: we can say anything we want about why we are the way we are – there are powerful tools to get ourselves healthy again, to have control of our emotions and over food.

There are also resources for individuals who wish to read more about emotional eating, disordered eating and why food temporarily elevates our moods.

5 Reasons for Emotional Eating

Understanding, Recognizing Emotional Eating

Weight Management, Depression

Why We Eat when We’re Stressed

How to Help Someone with an Eating Challenge

Is Comfort Food Causing Your Depression

Teen Diet Pill Addiction Therapy

#Whatsfittrending: Raw Power

Premised on the belief that there exist a multitude of avenues toward success, my philosophy on fitness approaches is that there is no one correct way. Every body moves differently, every metabolism processes differently, everyone seeks enjoyment in a different way. I have friends who are staunch power lifters: lighter weights and cardio are not for them. I have other friends who see little point in running fewer than five miles on any given day. I have still more friends who prefer aerobics and dance to anything else and find walking a tremendous waste of time. I see the benefit to all of it.

Curiously there are an equal host of nutritional approaches and schools of thought – nutrition for athletes, nutrition for health, nutrition for weight loss. Led astray by healthcare powerhouses, we have been living under the starchy weight of the admittedly flawed food guide pyramid. While the high-carb, low-fat approach might be worth it to some, for most it has led to dissatisfaction, weight gain, maybe even diabetes. Research is the lifeblood of scientific advancement: without it, we cannot progress into the next phase of optimum health. In a nation so mistrustful of media, who can we trust to guide our eating habits even when they are stamped with the research label? You have to read and make the decision for yourself.

My research and my opinions are captured in the Customizable Fitness Nutrition Planning page, although I will remark that I find a lower-carb, higher protein, vegetable-based diet to be the most healthful and most effective at weight management. I will also confide that I have recently begun a 90% raw diet – more on that in a later post. Below are research-based articles promoting a variety of approaches – I leave it to the reader to consider them, to discover what works best.

US News and World Report: Raw Diets

Long-term Effects, Low Carb Diet

Hypocaloric Diet: (Hypocaloric means eating fewer calories than the body burns)

Mediterranean Diet and Diabetes

Reduced Tumors with Low-Carb Diet

Low Carb/Low Fat Diet for Diabetes (Published by American Diabetes Assoc.)

Benefits, Risks Vegetarian Diet

Diets that Work: Endocrine Society

Vegetarian: Past, Present Future

#Whatsfittrending: Aquarius

Born in March, I’m a proper Pisces,  donning the aquamarine gemstone at all times – I love water. Since I was a small child I’ve taken to water like, well, a fish. Thus I am thoroughly intrigued by workouts that incorporate water but are not necessarily specifically swimming. I was recently introduced to a [newish] workout that makes perfect sense, so I was surprised to find myself unaware of it until now: Aquacycling. Dare I mention that this introduction came via guilty pleasure – Made in Chelsea? Yes, that’s right: this news did not come from a bold name in fitness but from a reality tv show. The workout is most popular in Europe, but there are gyms in the US that provide access to this workout. Below are some resources that provide greater insight on Aquacycling (also called hydro ride, hydroriding or pool biking).

Huffington Post Healthy Living

Fox News

Aquastudio NY

Cornerstone

Women’s Health

Poolbiking (France – page can be translated)

Hydrospinning

#Whatsfittrending: Keep Your Guns and Take the Cannolis – High Protein, Muscle-supportive Treats

{Well, hello there, Friday, you sassy little vixen: it’s been too long.}

This week has been a blur of damage control and work-arounds. While I was *mostly* effective at derailing wrecks at my job the weight has left an indelible imprint. I always turn to exercise in times of stress: unfortunately, home stuff has proved a force against that as well. What to do when life gets hectic?

1. Clean, clean, super-clean diet! When you are eating well and feeling healthy you can manage things better. While you might find yourself scrambling to eke out run – just 20 minutes! – or do some half-hearted crunches, a clean diet will prevent the unraveling of your previous hard work.

2. Take a minute to breathe. So infrequently are we present enough to collect and regroup; we are so involved in doing what’s next.

3. If you have the time to exercise, do it! A brisk walk, a run, yoga, pilates, aerobics, swimming, weight lifting – whatever it is that makes you feel your best get out and do it.

4. Treat yourself. For some people, that means a spa day. For others, a pizza. If you want to indulge without wasting your efforts and still maintain a clean balance to your diet there are a slew of incredible resources. If you’re not the sort to spend your time shopping for ingredients and baking a high protein cookie, there are some fantastic restaurants and bakeries that now offer more than just the label – their products stand up to nutritional tests. Right now I am loving High Protein Cannoli Dip (what self-respecting Jersey Girl wouldn’t know how to make a from-scratch cannoli?!).

5. Plan ahead. These days, weeks, months, semesters come at us no matter what. If you have a plan – a decision tree, if you will – for what to do when working out and eating at home are not options, you won’t feel so powerless.

Your Resources for the day:

Tosca Reno Eat Clean

Clean Plates Clean Eating Restaurants

Eating Healthier at Fast Food Restaurants

Protein Powder Chef: Cannolis

Hairspray and High Heels – No Excuses Workouts

Busy But Health Body Assault Program

31 Healthy and Portable High Protein Snacks

Atkins Diet Chinese Takeout