Have you have ever found yourself saying something resembling the following: “Doc, I just don’t have any time to workout anymore. I’m just way too busy.” Well, I have some incredible news for you 
All you need is just 4 minutes per day to satisfy your body’s essential requirement for exercise! Yes, I’m serious, and this flips the excuse of not having enough time right on its head. This type of intensified training I’m talking about is called Tabata interval training.
Quite simple and effective, a Tabata session consists of twenty seconds of maximum output, followed by ten seconds of rest, repeated eight times consecutively for a total of four minutes. And, you can use any exercise! (running, rowing, cycling, burpees, jump rope, squats, etc.) Doing Tabata sprints is perhaps the most rewarding – and physically taxing – way to spend those four minutes. (Refer to my previous post on sprinting)
The credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
Translation: You don’t need to drudge out 45 minutes of chronic cardio training to burn calories and gain fitness. In fact, this research tells us that you will benefit far more from short, intense bouts of exercise like a tabata session than any long slow painful cardio session. Say WOW!
Some of the best parts of this training is that there is no equipment necessary and you can do this anywhere at anytime. All you might need a GymBoss interval timer so you can keep true to the clock while you add up your repetitions. You can get pretty creative with this training since you can use almost any exercise you can think of such as pushups, pullups, squats, lunges etc. If you’re feeling extra frisky, you can even do more than one tabata session in your workout. Go crazy!
So guess what, no excuses. Go get some!
Your health coach,
Dr. Ryan Hewitt
Check out Funk Roberts doing some Tabata (His pushups are a little short on the range of motion but not bad)
Breast, prostate cancer screenings: Once touted as life savers, now have usefulness questioned by researchers
Rethinking Screening for Breast Cancer and Prostate Cancer. Laura Esserman, MD, MBA; Shieh Y, and Thompson I. JAMA. 2009;302(15):1685-1692
Abstract: After 20 years of screening for breast and prostate cancer, several observations can be made. First, the incidence of these cancers increased after the introduction of screening but has never returned to prescreening levels. Second, the increase in the relative fraction of early stage cancers has increased. Third, the incidence of regional cancers has not decreased at a commensurate rate.
One possible explanation is that screening may be increasing the burden of low-risk cancers without significantly reducing the burden of more aggressively growing cancers and therefore not resulting in the anticipated reduction in cancer mortality. To reduce morbidity and mortality from prostate cancer and breast cancer, new approaches for screening, early detection, and prevention for both diseases should be considered.
What does this article say? “About $20 billion is spent to screen for breast cancer and prostate cancer in the United States.” However, it sheds new light on the effectiveness of these screenings to improve healthy outcomes. After reviewing the research on their effect of these screenings, these authors report that the screening programs in place have not been beneficial for the majority of groups of people.
Here is a quotation from the article’s conclusion: “Screening’s Limited Effect on Mortality: After 2½ decades of screening for breast and prostate cancer, conclusions are troubling: Overall cancer rates are higher, many more patients are being treated, and the absolute incidence of aggressive or later-stage disease has not been significantly decreased.”
The New York Times reports on an interview with the American Cancer Society chief describing the findings. Parts of the interview were published on Oct. 20, 2009 in an article in The New York Times, “Cancer Society, in Shift, Has Concerns on Screenings.”
“’We don’t want people to panic,’ said Dr. Otis Brawley, chief medical officer of the cancer society. ‘But I’m admitting that American medicine has overpromised when it comes to screening. The advantages to screening have been exaggerated.’
The American Cancer Society, which has long been a staunch defender of most cancer screening, is now saying that the benefits of detecting many cancers, especially breast and prostate, have been overstated. It is quietly working on a message, to put on its Web site early next year, to emphasize that screening for breast and prostate cancer and certain other cancers can come with a real risk of overtreating many small cancers while missing cancers that are deadly.”
A second New York Times article appeared shortly after with more after the study on the previous page was released. This article was published Nov. 2, 2009, titled “Quandary With Mammograms: Get a Screening, or Just Skip It?”
“Here we go again. Another study raises questions about the benefits of mammograms, and another set of confusing statements issue forth from experts.
“Last month, Dr. Otis Brawley, the American Cancer Society’s chief medical officer, told The New York Times that the medical profession had exaggerated the benefits of cancer screening, and that if a woman refused mammography, ‘I would not think badly of her, but I would like her to get it.’”
What does this mean? The research shows that there is no certain benefit from screening. In other words, screening comes with risk of harm that tends to cancel out any benefits of treatment that comes as a result of screening.
Who do I pass this on to? Pass this on to a friend, family member or co-worker that wants to learn how to protect their health. If they have concerns about their and health and wish to prevent serious disease, they need to start pro-actively working to get as healthy as possible today. As this new research shows, relying on testing and treatment is not a reliable strategy. Refer them to our office or another wellness chiropractor to help them get started today.
Dr. Stephen Franson has teamed up with local mattress icon Gardner Mattress to create a line of perfect sleep surfaces…and we’re giving one away.
A year ago, Gardner approached me and asked if I would be interested in designing a line of mattresses. I leapt at the chance and accepted under three conditions: 1) the mattress would have to be the highest quality, offering chiropractically correct spinal support, 2) they would have to be all-natural and all-organic, with no toxic chemical emissions, and 3) they would be produced observing Green Environmental Production Standards. Gardner agreed, and the Franson Sleep Well Mattress Line was born.
They are incredibly comfortable and designed to promote extraordinarily restful sleep. A sample mattress is available in the front office at Franson Family Chiropractic and the full line is available for the “lay-down” test at the Gardner Showroom floor. They are offered in three firmness levels: Very Firm, Ultra-Firm and Wicked Firm (“firm” does not imply hard, as can be attested by the many patients that have had to be woken up for their adjustments after dozing off on the office model. Firmness is the key quality for the consumer who is prone to morning stiffness and joint achiness. There is much market confusion here).
As is our practice tradition, we will be hosting our Christmas/Holiday Give-away Contest. This year the Grand Prize is a Franson Sleep Well Mattress (the size of your choice). http://www.facebook.com/home.php?#/event.php?eid=170987337854&index=1
The easiest way to rack up points towards winning the mattress is to join the Bonfire Health Facebook Fan Page. http://www.facebook.com/home.php?#/BonfireHealth?ref=ts You can refer others to join as well – just tell them to note that they were referred by you. They get healthier, and you get points towards the contest.
Sleep is an incredibly important part of health and wellness. In fact, experts say that sleep actually rivals nutrition and exercise for promoting health. More good news!
Included in this post is a sample of one of the Bonfire Program Insights. The Insights are weekly modules that act as lesson plans for the program. This module focuses on the health benefits of sleep. Here is a sample of what you’ve been missing:
For thousands of generations, the cycles of the sun and daylight dictated the rhythm of our lives. When the sun went down – so did you. The world was a dangerous place in the dark, so our ancestors would grab their mate, head back to the cave, and call it a day early. There was no modern appliance or electronic technology to keep them up – so nightfall signaled the end of the day. Very often in the modern world, sunset simply marks the beginning of the second half of the day.
Late night television, all-night computer gaming, 24 hour drive-thru’s and 80 hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring. If you are like most people, your body expects and requires more sleep than it gets.
In fact, Dr. John Madeira, author of Brain Rules, says that 90% of Americans are chronically over-tired. Although this has noticeable implications in our day-to-day lives, like mid-day head bobbing and black circles under your eyes, the silent damage you’ll experience with sleep deprivation is a real killer – literally (brainrules.net).
Our body uses sleep to rest and repair our tissues. Our brain requires sleep to process the information from the day. Critical sleep cycles involve hormone balancing that affects everything from your energy and moods to your metabolism and ability to regulate your body weight. Sleep deprivation is actually a predictor of obesity.
Healthy sleep patterns promote complete sleep cycles. Your brain goes through different sleep phases when you rest. REM sleep (Rapid Eye Movement) involves dreaming; non-REM sleep is the deepest and most critical phase of sleep. This is the time that your most vital repair and recharge takes place. The more complete sleep cycles you experience, the better. For most of us, that means getting back to the cave – earlier (marksdailyapple.com).
In order to ensure maximal complete sleep cycles, humans thrive best when we follow the Circadian Rhythm that is coiled deep inside your DNA. Dictated by the light of the sun, this rhythm is a physiological set point that has promoted early to bed, early to rise for millennia. Getting to bed before 11 p.m. is a Best Practice followed by the healthiest, most energized people in the world. Tallying seven hours or more of quality sleep has been shown to increase longevity. And, low and behold, the afternoon nap turns out to be one of the most effective and productive methods for increasing energy, improving cognitive skills and focus, while mitigating the adverse effects of chronic stress by lowering circulating stress hormones like Cortisol.
Try going to bed fifteen minutes earlier for 21 days. Studies show that a new habit can be formed within 21 consecutive days. Repeat this every 21 days until your target “bedtime” is reached. This Vital Behavior is effective in conquering the late night habit that leaves you nodding off at the wheel.
Help Nudge yourself into bed on time by creating a sleep sanctuary. Invest in a quality sleep surface, a high quality pillow and comfortable clothes. Practice an eFast (no electronics) 30 minutes before bed – in fact, keep the TV, Blackberry and computer out of the bedroom all together.
Avoid foods or drink, like caffeine or alcohol that disturb healthy sleep patterns. Keep conversations relaxed and loving - discuss or focus on the things that went well that day; never argue before bed – emotional upset is the most common cause of “social insomnia.” Journal, pray or visualize a better tomorrow, and be grateful for today.
Bonfire Sleep Challenge
- Lights out 15 minutes earlier for 21 Days until you reach your “bedtime” goal
- Go to bed at the same time every day/get up at the same time every day
- eFast 30 minutes before sleeping
If you loved this information and want more…go to bonfirehealth.com. Start today and join a community of people who have decided to take back their health destiny. Create a better life through better living.
Now go live like you mean it.
Dr. Stephen Franson
FOOD DRIVE & SLEEP WELL CONTEST – through December 18th:
Earn raffle tickets by referring a friend, family member or co-worker to our office for a New Patient Consulation = 10 tickets
***(New Patient exam from referral only $37 and all proceeds during contest will be donated in the form of fresh vegetables to local soup kitchen for holidays!)
Bring a friend to a workshop = 5 tickets
Bring a friend to observe an adjustment, or join (or help a friend join) Bonfirehealth.com Facebook Fan Page = 1 ticket
GRAND PRIZE: Collect raffle tickets between Nov. 1st – Dec. 18th, and the Raffle winner will take home an ALL-ORGANIC SLEEP WELL MATTRESS designed by Dr. Stephen Franson and Gardner Sisk of Gardner Mattress (TWIN, FULL OR QUEEN). The more raffle tickets you earn, the better your chances - and if that isn’t enough, the person with the most raffle tickets will receive a $100 gift certificate to Bed, Bath & Beyond.
Friday 11/13, 11 a.m. @ the office - Foundations Workshop taught by Dr. Nicholas Araza. Free workshop open to all, designed to help you understand health vs. health care, and our cornerstone: chiropractic and the wellness lifestyle.
Every day this week – check out the amazing new health site created by our own Dr. Stephen Franson: www.Bonfirehealth.com, and ignite your health today!
Food Drive - See ***ABOVE
Any questions, please call 978-927-8466, or check out our website @ www.fransonchiropractic.com.
And now, to say thank you to all of our loyal blog readers and their loved ones:
- Schedule YOUR New Patient Experience TODAY.
The most functional activity that you could ever do as a human being, regardless of age, is run. We are a species born to run, and for the majority of our existence we required the ability to run in order to survive. That meant an all-out sprint every once in a while to escape danger, hunt prey, or maybe just for kicks or competition with our pals.
When you break into an all-out sprint, there is a resulting powerful neuroendocrine response that stimulates your genes to build stronger muscle, thicker bones, and faster nerve impulses – thus allowing you to go faster next time! Sprinting also fires up your metabolism (can you say weight loss?), improves your insulin sensitivity (so you burn fuel efficiently), and sculpts your body into a lean mean machine (woohoo!).
One of these athletes spends hours on end at a chronic pace, breaking their body down slowly, and the other trains intervals of very brief all-out efforts followed by plenty of rest and recovery. Can you guess who’s who? It’s no secret which of these two athletes is healthier, more functional, and more like our ancestors.
Sprint training can be done as little as once or twice every two weeks on top of your regular exercise programming. I do them once per week on top of my Crossfit training, and I have noticed a tremendous improvement in my explosiveness. The cool thing about sprint training, whether swimming, biking, running, rowing, etc… is that on top of improving your anaerobic fitness (short bursts of speed), it also improves your cardiovascular fitness! But this doesn’t work the other way around. Read more about these metabolic pathways in the October 2002 crossfit journal.
Listen up! A word of caution - if you are a beginner or have not sprinted in a long time, make sure you ease into this slowly. Start by gradually picking up the pace of your walking, then go to a slow jog, then to a run, then to uphill walking/running to dampen the impact, then to all-out sprints. There is potential to injure yourself, since sprinting requires a good base of strength, fitness and flexibility. Make sure you scale accordingly. This goes for sprints in other activities, too, like swimming, biking, rowing, doing laundry, etc.
Sprint training can be done with any activity and at various intervals. I usually train anywhere from 10 to 30 second intervals, with anywhere from 1-2 minutes of rest in between sprints. I will usually do anywhere from 4 to 12 rounds of this 1-2 times every 2 weeks. For beginners, pick up the pace for 10 seconds, and rest for 2 minutes. Do this 4 times in a row every week. I promise your body will improve quickly! A great resource for sprint and distance interval training is the crossfit endurance website.
As the 2007 Crossfit Games, champ James Fitzgerald said: “Get comfortable with the uncomfortable.”
Go get some!
Your health coach,
Dr. Ryan Hewitt
“Somewhere along the line we all got the impression that there is an infinite amount of time and agreed with the elusion that we are entitled to tomorrow… Tomorrow is promised to no one, so say what you mean and mean what you say today. Don’t put off what you could do today for tomorrow….Seize those moments, your moment’s today !!! Live a life of… LOVE today!!!” – Drew Montez-Clark
At the age of 5, Elena Desserich of Cincinnati, OH was diagnosed with pediatric brain cancer. Little Elena was given a prognosis of about 4 ½ months, but she made it to almost nine. Weeks after her passing, her family started to find scraps of paper and envelopes of “I love you” notes throughout the house. Without being aware of her diagnosis, Little Elena understood how important it was to express her love, gratitude, and appreciation for those she adored. Six months after her passing, her family has found somewhere around 300 hundred notes hidden throughout their home addressed to Elena’s parents, little sister, grandmother, and great-aunt.
It amazes me how we (adults) can become so overwhelmed with our day-to-day activities that we neglect to tell those we adore that we miss them and love them. Let today be the day that we change our way of thinking and express to those close to us that we love them in our own little special way. A 5 year-old battling brain cancer found a way to do it, and so can we.
w/♥
Ok, due to popular request, here is the quick n’ dirty list for the fridge or inside of the cabinet, so you can reference it often…no explanations here - to find out more, click on the blogs listed below!
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FISH OIL (I take Innate Choice 1 tsp. = 1700 mg.):
Men – 3-5 grams, depending on size and activity (I take about 4 grams, which is on the low side for my size, but I also eat a lot of grass-fed beef, chicken, fish and flax).
Women – 2-4 grams, depending on size and activity
Children should be taking roughly 1/2 teaspoon (800 milligrams) for every 40 lbs. of body weight
Infants - will get through mother’s milk (breastfeeding for first 2-3 years - once that stops, begin supplementing)
To find out WHY I take fish oil, see my blog posts:
“What’s the Big Deal with Fish Oil?” - August 6, 2009
Fish Oil: It’s What You Want – August 13, 2009
PROBIOTICS (Innate Choice):
Men & Women – 2 capsules (15 billion organisms/capsule)
Children - 1 capsule
Infants - 1/2 capsule. You can open the capsule and pour 1/2 into mouth (or maybe on some pacifier-type of sucking thing? I don’t have kids yet, you’re on your own for this one).
**You want to start slow with these - 1 capsule for the first week or two, and there can be associated headaches, nausea and general malaise - but don’t worry, it doesn’t last, and it’s a good thing.
To learn more and find out why I take Probiotics, read my blog post “Probiotics – The Healthy Bugs That You Want and Why” - Sept 24, 2009.
VITAMIN D (Dr. Joel Fuhrman):
Men - 0 to 5,000 IU’s (international units) – I take none during the summer months, but October – April (especially here in New England), I take 4-5,000 IU’s /day
Women & Teens - 0 to 4000 IU’s
Children 1 year old and up should be supplementing with 0-2,000 IU’s
Infants (less than 1 year) should be taking 0-800 IU’s.
**Keep in mind the reason zero IU’s is an option here is because we are supposed to get Vitamin D via the sun.
To find out exactly WHY I take vitamin D, see my blog posts “Sunscreen or Sombreros?” - July 9, 2009
“16 Shocking Vitamin D Facts” dated 16, 2009.
MULTI-VITAMIN – (Innate Choice):
Men & Women – 1 serving
Children – 1/2 serving
To find out exactly WHY I take a multivitamin stay tuned, I haven’t written that blog yet.
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Fight 4 Health,
Dr. Nicholas Araza DC CCWP
“Cardiac Mortality is Higher Around Christmas and New Year’s than at Any Other Time: The Holidays as a Risk Factor for Death”
David P. Phillips, PhD; Jason R. Jarvinen, BA; Ian S. Abramson, PhD; Rosalie R. Phillips, MPH. Circulation. 2004;110:3781-3788
Abstract: Our findings suggest that the Christmas/New Year’s holidays are a risk factor for cardiac and noncardiac mortality.
Introduction: Every year, during the Christmas/New Year’s holiday season, millions of Americans abruptly change their patterns of traveling, eating, drinking, exercising, working and vacationing. These twin holiday spikes also are conspicuous for noncardiac mortality. The excess in holiday mortality is growing proportionately larger over time, both for cardiac and noncardiac mortality.
Method: The National Center for Health Statistics maintains a computerized administrative database of death certificates. Using this database, which covers all U.S. deaths, we examined daily mortality throughout the year, and focused on the “holiday period,” predefined as the two weeks from December 25th to January 7th.
Our study period begins in 1973, the first year for which exact day of death was recorded on all computerized death certificates, and ends in 2001, the last year for which computerized death certificates were available.
Results: For cardiac and noncardiac diseases, a spike in daily mortality occurs during the Christmas/New Year’s holiday period. The percentage excess in holiday mortality has gradually increased during these 26 years.
Dr. Jesse’s take on this article: There is a large increase in the number of deaths that occurs leading up to and during the holiday season of Christmas and New Year’s. While there is most likely a large number of factors involved, there can be no doubt that the overall pattern is reflective of our lifestyles becoming even more out of balance during the holidays. Mental stress, overindulgence of food and drink, and over-loaded schedules are damaging to our health and are the type of stresses that (as they add up) are literally killing us.
What else did they find? The researchers also found that the increase in fatal heart attacks and the overall rates of mortality during the holidays were growing worse each year. This is not surprising, as people seem to be more and more stressed out during the holidays every year, and as unhealthy lifestyle choices become the norm instead of the exception.
What does this mean? The holiday season is a time to make sure that you stay focused on the most important aspects of your life. Take time to enjoy the holidays, your family, and yourself. And make sure to make your health one of your high priorities as well; little indulgences add up, as do the stresses we encounter during the holidays.
Who do I pass this on to? Pass this on to a close friend or family member. Give it to someone with whom you want to share your experience at Franson Family Chiropractic. Help them see that our actions are what determine our health outcomes. What we do matters.
In Health, Dr. Jesse Davis
As many of you might have guessed, I dread trick-or-treating. Don’t get me wrong, no one has more fun carving pumpkins, prepping costumes, or scaring children in my driveway than I do. I can’t wait to walk my kids from house to house around Surf Side Park with the thirty or so friends who have gathered together for this tradition since the first offspring sprouted from our group about five years ago.
It’s the candy I dread. Big surprise.
Last week I had my hands on about 700 patients. That’s a lot of germs. That’s a lot of H1N1 conversations. And that’s a fairly strong sampling of our community and its collective perspective on “getting sick.” I am a one man Nielson Rating.
I can summarize the consensus in three words: People are panicked.
Health has pushed the Economy out of the spotlight for the moment. The Swine Flu story is a compelling one, and its promotion has been unmatched. I am thankful that the opportunity has been created to discuss health, sickness, and, more importantly, strategy. So let’s discuss a truth that no one seems to be covering: the strength of your immune system is the distinguishing factor that determines whether you are subject to getting sick or not.
Sugar depresses your immune system.
“Glucose (sugar) and Vitamin C are almost identical molecular structures. In fact, Vitamin C is manufactured in most mammals from glucose (tigers don’t eat oranges).”1
Molecules must enter cells to be used. Because these molecules are so similar in make-up and use, they utilize the exact same receptor sites (like doorways) on cell membranes. Because the brain runs on glucose for energy, the cells have a higher affinity for sugar than Vitamin C. Vitamin C is critical for immune function. But, your brain is the boss, and your immune system is the subordinate.
High levels of sugar in the blood stream (from your food) mean that the Vitamin C receptors will be occupied by Glucose. Therefore, Vitamin C cannot get into the cells to fuel your immune functions – problem. Worse yet, as Insulin resistance increases, the cell receptors become resistant to both glucose and Vitamin C. This produces a chronic immunocompromise – big problem.
“The phagocytic cells of the immune system require high amounts of Vitamin C to work properly (they eat for proteins like bacteria, viruses and other pathogens).
A blood sugar level of 120 reduces the phagocytic index to 75% (one saltine cracker will take the blood sugar over 100, and in some people to 150).”2
Imagine what 2 Twizzlers, 1 Mars bar, 8 gumdrops, a huge Tootsie Roll, and a bag of candy corn does?
So the Swine Flu feeds on candy corn? Technically, yes. I predict a surge of H1N1 and seasonal flu cases appearing in or around the second week of November. Not because the germs are aggressively marching across the country – but because our children (and their escorts) have been choking down sugary sweets like they were getting paid by the pound.
Now I know the question you’re asking: Okay, Doc, don’t your kids get to enjoy some of their candy from the spoils of their efforts? The answer is, of course, yes.
But, we seize this opportunity to teach the kids a few valuable lessons: constraint, choice and personal responsibility top the list. I’ll have to admit, the “One Piece a Day” rule does create some incredible leverage around Kale Smoothie consumption, as well.
Now go hide that candy,
Doc
Dr. Stephen Franson
1,2 Chestnut, James (The Innate Diet & Natural Hygiene p. 78)
Well, in essence you do not actually achieve wellness, because wellness is something that you continuously pursue - like success. But to be, you have to do. And what that means is in order to be happy, healthy, and successful, you have to stretch yourself and go beyond your comfort zone and do what happy, healthy, successful people do. So to be, you have to do.
Recent research conducted by Psychology professor Dr. Gail Matthews shows that if you write down your goals, share your goals and action steps for achieving your goals with a friend, and send weekly updates to that friend, on average you’re 33% more successful then if you just formulated goals.
Remember, the first step is to write down your goals (do not miss the simplicity in the message); this is very simple, but greatly neglected. The greatest infrastructures in the world were first constructed on paper, as blueprints. So start constructing your infrastructure of health by merely writing down your specific health desires.
w/♥
Dr. Byron G. Jackson, The Good Doctor™
