Update! 21 Day Weight Loss - Week 2
—Jul 22, 2010It’s the morning of Day 16 and so far I have lost 11 pounds. The program has become much easier this second week, especially now that we can eat chicken and fish [feathers and fins as my Uncle John used to say]. I only had one day that was tough. For some reason, I was hungry all day even though I had two giant shakes, salads with chicken and fish and snacked on fruit all day long. It was a bit annoying, but it was only one day and I toughed it out. For two days this week, I had a sharp pain on the right side of my abdomen [a referral point for liver/gallbladder]. It didn’t double me over in pain by any stretch, but I knew it was there. Now it’s gone. I can only assume that the liver was cleaning house.
All in all, this has been a good experience. Digestion has improved and I’m sleeping better. Now, I am looking ahead beyond the end of the program. I plan to take some elements of this program and make them part of my lifestyle. I will likely drink a shake for breakfast. It’s quick and easy, you get a balanced blast of nutrients and a solid dose of fiber. And it tastes good. Pack a piece of fruit for a mid day snack and you’re good to go. I don’t need coffee to start the day anymore. I don’t see any reason to go back to it. That’s saying something for a guy who drank a pot in the morning and iced tea all afternoon!
This week, Dr. Lee and I will be getting blood work done. It will be interesting to see if there are any major changes from last year’s testing.
Expect a final report next week.
— Richard Fink, DC, FIAMA
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Saga! 21 Day Purification/ Weight Loss Program – Part 1
—Jul 14, 2010Dr. Lee and I have begun the Standard Process 21 day Purification Program. Standard Process is a whole foods supplement company. They have been in business since 1929 selling products that are organically grown in Wisconsin. I consider it a trustworthy company with a solid product line. We had two reasons for diving into this program: a) improve our health and b) evaluate it for our patients.
So what is this 21 day program? Simply put it is a way to cleanse your vital organs and change your eating habits at the same time. Dr. Lee and myself started on July 6th. As I’m writing this, it is our eighth day in the program. Is it easy? No. But if you want to get rid of toxins and lose some weight, it’s a good way to do it.
First, you are giving up coffee, alcoholic beverages, sodas, meat, breads, pastas and other grains. Instead you’ll be drinking shakes made with fresh fruit, standard process supplements and fiber. In addition you take cleansing capsules to promote toxin elimination. The rest of your meals are fruits and vegetables, with the emphasis on the veggies. After the first 10 days, chicken and fish are added to the diet. And, of course, plenty of water.
As the song goes, the first days are the hardest days. The headache from caffeine withdrawl was a killer and I was extremely fatigued. I took a nap in the afternoon the first day [something I never do] and went to bed at 9:30PM. By the end of the second day the headache started letting up. As for Dr. Lee, she had flu-like muscle aches for the first three days along with periods of fatigue. None of these symptoms are unusual. As your body lets go of the bad stuff, you will feel the change. Day four was a real turning point. Now, at the end of our first week, both of us are doing very well. Dr. Lee has noticed improvement in her skin. She swears that a couple of her facial lines are fading. More importantly, the nagging muscle spasm in her upper back [that neither chiropractic nor acupuncture could resolve] is now gone. As for me, I have more energy and less pain. The muscular soreness that always follows the day after my workouts isn’t coming around anymore.
Now the big news. In this first week, I’ve lost 8 pounds and Dr. Lee has lost 4.
I will keep you posted as we progress through this program. On Friday, we can start adding chicken and fish back into our diet. I’m looking forward to that!
Expect another update in about a week.
— Richard Fink, DC, FIAMA
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PSA Testing: A Public Health Disaster...According To The Inventor
—Mar 22, 2010Okay, men over fifty, here’s your quiz for the day. What blood test does your medical doctor want you to get on a regular basis and what does it check for? If you answered the PSA [Prostate Specific Antigen] test and prostate cancer, you win a gold star. That’s what we have all been told. At least one person has an issue with the PSA test as the gold standard for prostate health testing. He just happens to be the one who invented the PSA test in 1970.
Richard J. Ablin is currently a research professor of immunobiology and pathology at the University of Arizona College of Medicine. He states that PSA testing amounts to a “hugely expensive public health disaster.” In his op-ed piece in the N.Y. Times he points out that since the test doesn’t distinguish between the prostate cancer that will kill you and the one that won’t, it’s not much better than a coin toss. The PSA test was approved by the FDA because it could detect 3.8 percent of prostate cancers which was an improvement over the digital rectal exam. Ablin states that men are much more likely to die with prostate cancer than from it. In short, he believes that the billions of dollars spent on the test are a huge waste of resources and lead to many unnecessary procedures.
It will be interesting to see if the PSA test inventor’s opinion shakes up the status quo on prostate recommendations. Personally, [and cynically] I don’t think it will. There’s too much money at stake.
— Richard Fink, DC, FIAMA
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New Alzheimer's s Research: Could Plaque Be Part Of The Brain's Defense?
—Mar 22, 2010As many of the regular readers of the Wellness Wave already know, I read everything I can on Alzheimer’s disease. Even so, the latest research on this dreaded disease took me by surprise. In Alzheimer’s plaque forms in the brain that deadens the signals between the nerves. Memory disappears because thought becomes impossible. According to a new study from Harvard, the protein that makes up the plaque beta amyloid [or A-beta for short] may be part of the immune system. It is nearly identical to one of the immune system proteins. In lab testing A-beta proved remarkably effective in killing bacteria. This property was unknown until now, but it makes perfect sense. Antibodies that circulate through the body cannot cross the all important blood brain barrier. So, if an infection does manifest in the brain, these proteins may become activated to kill off the intruder.
The idea that infection is the underlying cause of Alzheimer’s has been proposed before, but has not been accepted widely in the research community. If infection kicks off this downward spiral, my money is on the gut as the primary source. Digestion is one of the most important keys to health. An unhealthy digestive tract leads to an unhealthy body and maybe an unhealthy brain.
— Richard Fink, DC, FIAMA
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Healthy Brain Workout
—Feb 04, 2010I just came from a great seminar this past weekend called Neurotransmitters and The Brain. While it might not sound as riveting to you as the season finale of Lost it kept me glued to my chair. The health and well being of the brain has been a key interest to me [as it should to you as well] since my father died of Alzheimer’s disease.
I won’t go into detail on the way the brain works. I think that few patients are interested in the cascade of chemicals that make the brain and body work. It’s a little like our relationship to a microwave. Most of us have no idea how it works but we do know how to get it to work.
Here are the brain basics. The magnificent computer inside our skull needs two things. Fuel and activation. The fuel is sugar, which is why glucose metabolism is so important. When our bodies lose control of sugar [diabetes and hypoglycemia] it’s a very big problem. The brain is activated by stimulation. The how and why our body loses control of sugar is the subject for another day. Right now, let’s focus on what stimulates the brain.
First and foremost, the services we offer {chiropractic, acupuncture and massage] at Fink Family Wellness already do that. A good example of this is a study in the Journal of Neuroscience which evaluated the brain/body response to massage. The result? An increase of the vital neurotransmitter dopamine and a dampening of cortisol production. Cortisol is a hormone that makes it easier to pack on fat around the stomach. That’s just one study, there are many more.
So getting adjusted, massaged or receiving acupuncture treatment has a direct positive effect on the brain. Is that the only way to increase brain stimulation? Not by a long shot.
The easiest way to accomplish this is regular exercise. It stimulates the brain directly. The effects of exercise on the brain are well documented. Regular exercise can stave off dementia and even reverse memory loss. A recent article by Dr. Mercola summarizes these findings.
Now you have another reason to get off the couch and start working out. It’s more important than firming up and looking better…it’s about the health and well being of your brain.
— Richard Fink, DC, FIAMA
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Health Savings Account Reminder
—Dec 21, 2009Health savings accounts expire at the end of the year. If you don’t spend that hard earned money that you ear-marked for health related services, it disappears. Never to be seen again. Sure, the holidays are hectic and there are a million things to do but don’t forget to check your HSA balance. Once upon a time you could buy vitamins and it was considered an approved expense. In recent years, the HSA industry has denied approving a wide variety of health expenses…even though this account is entirely funded with your own money. That’s wrong, plain and simple. Fortunately, chiropractic, acupuncture and massage do not usually fall into that category. So, if you are hurting from shoveling or just stressed out from the holidays, get in before the end of the year. Clean out your HSA account before the insurance bean counters do it for you.
— Richard Fink, DC, FIAMA
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Fast Track to 2010...And Stressville
—Nov 06, 2009With Halloween behind us, we are on the fast forward track to the end of the year. Blink and it’s Thanksgiving. Blink again and it’s Christmas, Hanukkah or Kwanzaa. Blink a third time and the ball is dropping at Times Square.
That’s a lot of celebrating…and a lot of stress. Thanksgiving weekend is the crown jewel of stress for the year. It’s travel time, cooking and, of course, dealing with relatives.
Stress weakens the immune system, which can open the door to sickness and disease. Nobody needs that during the holiday season. With that in mind here are a few tips to keeping your immune system going strong:
Exercise. Regular moderate exercise boosts the immune system as well as wards other debilitating diseases.
Sleep. There are numerous studies that demonstrate how important adequate sleep is on the immune system. For those who are planning on getting the vaccine, inadequate sleep can make the shot far less effective.
Chiropractic adjustments. Getting your spine adjusted definitely boosts your immune system. Studies have shown an increase in white blood cell production immediately following the adjustment. In addition patients under chiropractic care had a much lower death rate during the 1918 Spanish flu.
Supplement with Vitamin D, specifically D3. As I have said in previous newsletters, we are all running on empty when it comes to Vitamin D. We just don’t get out in the sun [sunlight on the skin triggers Vitamin D production in the body]. Even when we do, we slather ourselves with sunblock [which is just like staying inside]. This mineral is critical for the immune system. Pick up a supply at the office the next time you’re in.
Nutrition. Cut down on the sugar. Refined carbohydrates depress the immune system. Excessive sugar intake also increases weight, undermines blood sugar management and leads to a host of nasty diseases So put down the Halloween candy and grab an apple instead.
— Richard Fink, DC, FIAMA
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E-cigarettes No Substitute For Quitting
—Aug 27, 2009Ah, the glory days of cigarettes. Everybody smoked and thought they looked glamorous. Of course they didn’t smell glamorous, but that was another thing entirely. If you want to peek in on the golden age of blue haze and nicotine addiction, tune in to Mad Men on AMC.
Fast forward a half a century and smokers are under siege on every front. No smoking in the workplace, the restaurants or [gasp] the neighborhood bar. What’s a smoker to do? If you said, “Quit”, you’re right on target. Unfortunately, that’s isn’t easy. And Americans like things easy.
So it’s Big Tobacco to the rescue with a brand new product, the e-cigarette. This device is battery powered and uses a cartridge that delivers nicotine and other flavorings. The user expels water vapor instead of smoke. Hey, it’s almost like a toy. Wouldn’t that make a great Christmas gift for the kids? Now you can have your addiction without irritating everyone around you. And since there’s no smoke, it’s got to be healthier, right?
Sorry. File this under “If it sounds too good to be true, it is.” While the e-cigarette doesn’t produce smoke it delivers a high dose of nicotine. Anyone thinking that this is a stepping stone to quiting is misinformed. And according to the FDA, these devices may actually encourage people to smoke regular cigarettes once they become addicted to nicotine. As far as being harmless, FDA analysis of e-cigarette cartridges has uncovered carcinogens and other nasty chemicals, including diethylene glycol, an antifreeze component. Most of the e-cigarette materials are manufactured in China, which has had more than a few quality and safety issues in the past.
So, if you’re a smoker and you want to improve your health, don’t bother buying an e-cigarette. Just quit. Yes, it’s hard. Damn hard. I used to be a hard core smoker. In my mind, there is no substitute for going cold turkey. Forget the patches, pills and e-cigarettes. Put down the cancer sticks, gnash your teeth and be grumpy as hell for about three weeks. That’s about how long it takes for your body to shake off the addiction. Going through withdrawal and making it to the other side has an added benefit. You won’t want to go through it again. Keep reminding yourself of the ordeal you went through and it’s easier to stay quit.
— Richard Fink, DC, FIAMA
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Fight To Climb The Hill Of Time
—Apr 29, 2009We’ve all heard the expression, “you’re over the hill” or the humorous variation, “better over the hill than under it.” That analogy is wrong. It implies that once you are over the hill, there isn’t a heck of a lot that you can do about it. You’re just coasting toward the finish line. If you accept this idea the odds are good that your journey will be shorter and less fun than you would like.
Yes, there is a hill in life but there is no way of getting “over it”. It’s the hill of time. And like it or not the grade only gets steeper as we travel. It can’t be avoided but if you want the most out of life there’s a solution: Fight to Climb.
What does that mean? It means that as we age, we have to do more to maintain our health. When you’re twenty, your body is very forgiving. When you’re fifty, not so much.
It’s easy to pick out the fighters in a sea of loafers. Someone who sits at a desk all day long, eats fast food, keeps his supplements unopened in a drawer looks a lot older than his or her feisty counterpart. They are aging at two different rates. And you don’t have to be fifty to notice the difference. I know people in their mid thirties who can’t do a single push-up…but their Dad can.
There is no magic pill to slow down the aging process. There is only you and your determination to best Father Time at his own game. No matter what your age, NOW is the time to act. Get out and walk, go to a gym, take up a sport, take Omega 3 [fish oil] supplements, get adjusted, eat less processed food. This advice is hardly news. You’ve seen it all before on TV while you were munching on corn chips and swigging your Big Gulp, right?
The first thing you have to realize is that this fight to climb is a lifelong pursuit. You need to exercise regularly to maintain health and vitality. As we grow older that becomes even more important. Skipping a few workouts can result in a loss of strength and endurance for the middle-aged crowd. Sure, that stinks but those are the rules. You have to keep going, pushing yourself physically so that you don’t lose any ground on the hill of time. After all, don’t you want to be the old codger that runs circles around his grandkids?
Okay, are you ready to get started? Turn off the TV, throw out the chips, pour the soda down the sink and go for a walk. That’s a beginning.
— Richard Fink, DC, FIAMA
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Stay Positive And Live Longer
—Mar 14, 2009A study from the University of Pittsburgh was recently published that demonstrates having a positive mental attitude is worthwhile…if you want a longer and healthier life. This was a long term study involving over 100,000 women who were 50 or older. One could argue that women have a tougher time staying positive because they put up with men on a regular basis. That’s a subject for another day.
Are Your a Grump? Here are a few ways to improve your attitude:
Move it. A program of regular exercise improves your health. That’s great but exercise also has a direct effect on mental outlook. Endorphins, those wonderful feel good chemicals are released when you work out. Exercise consistently and your body will look and feel better. Now that’s positive reinforcement.
Say goodbye to pain. Let’s face it, pain can be depressing. If you live with aches and pains on a daily basis, do something about it. Chiropractic, acupuncture and massage are three effective methods to reduce or eliminate pain without drugs and their side effects. Regular exercise is another key pain fighting strategy. Finally, a change in diet can make an enormous difference. These natural strategies are better than living on pain-killers which can lead to serious health issues.
Talk yourself into it. It may sound silly but starting every day saying, “I feel great today,” with enthusiasm effects your attitude. That’s true even if you don’t believe it at first. These type of statements, called affirmations, trigger chemical cascades that reinforce the message you deliver to yourself. Think of it as a placebo for you brain. Sound weird? What do you care how it sounds? It works.
Be Logical. You really think your life stinks? Be objective. If you’re reading this, you probably aren’t living out on the streets and dumpster diving for you next meal, right? Even if you’re struggling financially, you still have it better than 95% of the people living around the globe. Recession or not, in America, we have it good. Appreciate how lucky you really are.
Hang out with positive people. The nay-sayers and complainers will bring you down. That seems to be their mission in life…especially if you are trying to upgrade your attitude. Dave Sandler, a great sales coach, put it this way, “Your friends don’t want you to change. If they wanted you to be different or better, they would have started out with somebody else in the first place.” And don’t try to sell your new uplifting attitude to the negative crowd. They like being miserable.
— Richard Fink, DC, FIAMA
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