Blog posted here.
Blog posted here.
Blog posted here.
What an exciting time for LIFE BY DESIGN. Lives in our community have started changing. Just this past week we have had a practice member receive a normal menstrual cycle after having an absent cycle for 9 months. She was already moving, eating and thinking BY DESIGN but once we cleared her neurological system via the chiropractic adjustment the health of the body was restored and her reproductive system began working properly.
I have also had people who I don’t even know stop and say how much their friend and/or relative loves coming to get their spines checked in our office and how much they love living BY DESIGN.
I have had Kathleen facebook me about the benefits of barefoot shoes, which turned into a discussion on barefoot training, thanks to Barb’s insightful questions. This is a great BY DESIGN concept that Kathleen and I have never discussed and the fact that she thought to do some research about this topic on her own time was a pleasant surprise.
Cheri, another practice member, is continually coming up with amazing and creative ways to substitute BY DESIGN foods into her family’s lives. She came up with amazing BY DESIGN ketchup and brought us in a sample WOW!!! Delicious!
We have heard stories this week about stubborn husbands admitting that they do feel better since they started EATING BY DESIGN.
This excites us because it shows us that our practice members care. If you think about things on your own time you care about them. It excites us because our practice members care about their health, and it excites us because what we are talking about and trying to do is true and it is helping people.
The health of the community is changing and you are all a part of it. You are helping other people. Please understand that YOU are a part of LIFE BY DESIGN. Your experiences, struggles, and rare finds help the next person down the line live the life they deserve.
Changing your body is not rocket science, but it is hard work. The
hardest part is not learning what to do, it’s sticking to the plan. In our
experience one of the most important, and completely overlooked (especially by
women) areas of MOVE BY DESIGN, is strength training.
When I say strength training I am taking about lifting heavy things
(weights or objects). I am talking about 85-95% maximal effort to move a
weight; and just to be absolutely clear, no matter what you are training for,
you NEED to be lifting heavy at least two times a week.
Lifting heavy IS BY DESIGN!
The more lean muscle mass you have the longer and better you live.
Individuals with higher levels of lean muscle tissue experience low levels of
cancer, diabetes, depression, osteoporosis, and every other modern disease. Lets
take a look at some specific effects of strength training that make it BY
DESIGN.
Heavy lifting increases the body’s production of all anabolic
hormones: testosterone, growth hormone, and insulin like growth factor 1(IGF-1).
You might be reading this and thinking that these hormones are only important
if you are a man or body builder, but nothing could be further from the truth.
These hormones:
1) Increase sex
drive
2) Help your body
burn fat
3) Help the body
make other hormones (i.e estrogen in women)
4) Help the body
build strong bones
5) Build lean
(attractive muscle mass)
6) Decrease stress
hormones such as cortisol (a hormone that can negatively affect the body by
breaking down tissues and storing fat)
It is no wonder that our Paleolithic ancestors lifted heavy very often
and experienced none of the problems or diseases that the vast majority of
humans experience today.
What exercises should I do?
The best exercises to build strength are the following:
1) Dead Lift
2) Squat
3) Bench Press (push up)
4) Push Press (standing shoulder press)
5) Pull-up (using body weight)
6) Dead Lift
7) Squat
Yes I know dead lifts and squats are on the list twice; you can’t
build total body strength without them. In fact if the only two exercises you
add to your training are squats and dead lifts you will not be disappointed by
the results. It is possible to consider adding a few Olympic lifts (cleans,
snatches) if you would like. The point is all these exercise require multiple
muscle group activation and will totally work your whole body and get it
stronger.
If you currently struggle with doing pull-ups or push-ups you will
need to modify the exercise until your strength increases and you can perform a
full repetition with proper form. YouTube is a great source for learning how to
do modified versions of push-ups and pull-ups if you can’t do a full one.
Despite all the health benefits of lifting heavy that I just
mentioned, I can hear the excuses coming at me now.
MYTH #1 I want to lose weight (fat) so I should spend my time doing
cardio (running, biking, glider) and not lifting weights.
If fat loss is your goal please commit this John Berardi, nutrition
PhD., quote to memory “Abs are made in the kitchen.” In other words you need to
start EATING BY DESIGN first and foremost. When it comes to exercising for fat
loss the science is incontrovertible, people who lift heavy during their
workouts lose much more body fat and gain more lean muscle mass then those who
do not. I have attached a short article on this topic, if you would like to see
it just click on the link.
http://www.exrx.net/FatLoss/WT%26End.html
MYTH #2 I don’t want to lift heavy because I don’t want to look
“manly” or have big muscles.
This is the most common complaint from women. Do you remember where
abs are made? Well big muscles are made in the same place, coupled with
testosterone, growth hormone, and IGF-1. It is very true that women make these hormones after lifting
heavy but not in the same quantity as men. Becoming stronger, for women, will
not mean manly arms or jaws. What it will mean physically is lower body fat
percentage and a lean sculpted body. Chemically, the production of
testosterone, growth hormone and IGF-1 will help women’s sexual drive, bone
density, moods, etc. Check the 5th paragraph of this blog post for
further details.
I would like you to check out this YouTube clip. It’s a clip of female Olympic
lifters. These women lift heavy all
the time and notice what their body’s look like.
http://www.youtube.com/watch?v=rOJdtaH1noU
MYTH #3 I don’t want to lift heavy because it takes too much time. I
see how long it takes body builder “types” to work out.
Bodybuilding is one of the hardest sports on the planet. Because the majority of us have no
desire to ever step out on stage to compete, we do not have to worry about
specific muscle development and muscle symmetry. It is this specific attention
to detail that requires many hours of dedication in the gym, not completing the
exercises discussed above.
Sample workout for beginners
Monday: Squats
5 sets of 5 reps
Dead
lifts 1 sets of 5 reps
Push
Press (Over head press) 5 sets of 5 reps
Thursday: Squats
5 sets of 5 reps
Dead
lifts 1 sets of 5 reps
Bench
Press (or push up) 5 sets of 5 reps
Pull
up 5 sets until failure
If you can do more then 12 you need to add
some more resistance
The above workout will not take more then 30-40 minutes to complete
and you are only doing it twice a week. This is only one sample there are many
other effective ways to start lifting heavy. Time should never be an excuse.
If you are not lifting heavy please start. You can’t be fully MOVING
BY DESIGN unless you are lifting heavy. Your health, and your family’s health,
depends on it. If you don’t know where to start, or not sure how to start just
ask us.
Two weeks ago I wrote about how chiropractic changed my life. I discussed
the physiological changes that my body went through as a started having my
spine checked and adjusted. If you need a refresher please read “My story part
1.”
Chiropractic has meant much more to me then just symptomatic changes.
The greatest gift chiropractic has given me is its philosophy. Before we begin
to discuss chiropractic we need to explore why accepting a philosophy is
important in the first place.
Every human being on the planet whether they know it or not (most
don’t) has accepted a philosophy on life. This philosophy guides our thoughts,
actions, and emotions. For example Allopathic medicine’s fundamental universal
truth is that the human body is weak, and without human intervention it will
suffer and perish. Now whether they know it or not M.D’s have accepted this
philosophy. That is why they attempt to artificially change the biochemical
composition of the human body via prescription medication or want to remove so-called
malfunctioning body parts via surgery.
I will save the discussion of the chiropractic philosophy for another
day. It is very simple and beautiful but there is far too much information to
digest in one simple blog post. All you need to know for now is that the
underlying truth of chiropractic is that the human body and nature are
intelligent.
The single most important change that I have underwent since accepting
the chiropractic philosophy is moving from a fear mind set to a mind set of
trust. I can’t begin to explain how paramount that was for me. I no longer worried about when I was
going to “get sick” during the winter. I didn’t worry anymore about my cancer
“coming back.”
I started to trust my body, and I started to feel empowered!
I began to trust my body’s natural genetic ability to heal and to be
healthy. My body would begin expressing symptoms and my first action would be
to avoid medication. I began to think, “If my body is intelligent why is it
causing this symptom to happen.” I let my intelligent body follow its course of
action. This would mean resting when I had a fever, coughing when my body needed
to cough, and vomiting when my body needed to vomit. I began healing quicker,
and more completely. I started “getting sick” less often, until I was barely
“getting sick” at all. It was awesome!
The idea of being in control of my health started to translate into
other parts of my life. I began to think that if I could control my own health,
maybe I could control my happiness as well. A simple idea (my body is
intelligent) started to permeate all aspects of my life.
I would love to see more
people step out from under the shadow of fear and doubt and bask in the
sunshine of trust. It is a process that takes a lot of patience and courage,
but the journey is well worth it.
Having spent a great Sunday afternoon in Springbank Park playing Bocce ball with a great group of friends I became very aware of just how powerful and penetrating the media can be in regards to sunscreen usage. As I looked around every child was slathered from head to toe in sunscreen, wives were following their husbands around with the Coppertone bottle in their hands, and many of my friends I’m sure did not leave home without applying it first.
So I ask the question, “If sunscreen sales are into the billions each and every year, why are the rates of skin cancer rising at such an alarming rate?”
• 54,000 cases of skin cancer annually in the United States
• 1 in 5 North Americans will develop skin cancer
• Skin cancer in women under the age of 40 has tripled in the last 30 years
The alarming rates of skin cancer has provoked many people to avoid the sun as much as possible and cover themselves and their children with sunscreen before spending any time outdoors. But for millions of years, humans have spent many hours out in the sun each day without the protection of sunscreen. As such, it seems completely backwards to think that spending time in the sun would be considered dangerous. Especially since our hunter-gatherer ancestors (who where much healthier then us) spent a considerable amount of time in the sun.
Could it be possible that sunscreen contributes to these large incidences of skin cancer seen throughout North America?
Here is what I do know.
Active ingredients found in most popular brands of sunscreen (Coppertone, Neutrogena, Banana Boat).
• Para Amino benzoic acid
• Avobenzone
• Cinoxate
• Dioxybenzone
• Homosalate
• Octyl salicylate
• Oxybenzone
• Padimate O
• Menthyl anthranilate
• Octocrylene
• Octo methoxycinnamate
• Phenulbenzimidazole
• Sulisobenzone
• Titanium dioxie
• Trolamine salicylate
• Zinc oxide
When we expose our skin to the sun the pores open up from the heat, this allows these toxic (and cancer causing) substances to enter directly into our body. Definitely not something I’m willing to do to my children.
It appears that for the past 30 years so-called sunscreens have been good at blocking UVB rays (the ones that burn) but not UVA (the ones primarily responsible for DNA damage and skin cancer).
In essence what sunscreen has done is give us a false sense of security. The fact that it blocks UVB rays not allowing us to burn, led us to believe that we could stay out in the sun all day. Little did we know that the burning of the skin might have been a great first warning sign to get out of the sun in the first place. Imagine that, our body has a natural way of saying “enough”!!
So how did this whole business of never letting our children out in the sun without sunscreen (if you don’t your deemed a bad parent), or never laying in the sun without it yourself all start?
In case you did not already know, the largest pharmaceutical companies also own 3 of the largest manufacturers of sunscreen. And frankly, last time I checked these companies did not really have my health in their best interest. They are a business whose sole responsibility is to make money, not to make me healthy or protect me from cancer.
“BUT THE OZONE LAYER IS GETTING WEAKER, THEREFORE THE SUN IS SO MUCH STRONGER THAN IT WAS”
I rank this statement in the same category as global warming. Another fear tactic placed on us by environmentalists and the government. Please don’t take me the wrong way; I am a huge advocate of taking care of the earth, recycling, and conserving energy and resources. The ozone layer is here to stay; it has the ability the regenerate itself. The hole in the ozone layer over Antarctica that was discovered in the 1980’s that prompted government regulation of CFC’s and Freon, actually exists every year from September to December. So instead of it being a big concern, it is actually a naturally occurring event each and every year.
“BUT I USE NATURAL SUNSCREEN”
Great alternative if you have to be out in the sun all day. Remember though that even natural sunscreen only blocks UVB rays (the ones that burn), and allow UVA rays (the ones that cause DNA damage and skin cancer).
Be smart, not scared of the sun. Cover up using hats, sunglasses, t-shirts, umbrellas. Limit your exposure. Utilize the shade and the trees that surround you.
peace and love
dr. rachelle vanderheyden
Sources and Citations:
1) http://articles.mercola.com/sites/articles/archive/2003/08/02/sunscreen-cancer.aspx
2) http://www.marksdailyapple.com/spf-100-sunblock/
3) http://ec.europa.eu/environment/ozone/index.htm
Of all the blog posts that I have written, this one has required the
most thought and focus. Chiropractic has transformed my life for the better. To
define my terminology, when I say chiropractic what I mean is the adjustment,
plus the philosophy of all things natural. Chiropractic is far more then just
moving vertebrae. It is both these aspects of Chiropractic (the adjustment and
the philosophy) that have deeply improved my life and sparked a passion, a
career, and a lifetime pursuit.
Blog posted here.
No matter how old you get, nothing beats going to the Magic Kingdom. The rides are still great, getting your picture taken with Mickey & Minnie Mouse is still exciting, but the best part still has to be the hyper look on the children’s faces as they can’t wait to start experiencing the park.
As an experiment Rachelle and myself wanted to make our Disney experience a BY DESIGN experience. I’m happy to say that we were successful. Lets review the 4 basic components of LIFE BY DESIGN.
1) CHIROPRACTIC – Rachelle and myself checked each others' spines in the morning before breakfast and at night before jumping in the hotel swimming pool.
2) EAT BY DESIGN – See pic. Despite all the sugar and processed food at Disney there were still some good choices available. We found a stand in “Frontier Land” which sold amazing smoked turkey thighs, and we ate those. I must admit that I was tired of turkey by the end of the day.
3) MOVE BY DESIGN – We did walk around for a total of 9 hours. This does not fill all the MOVE BY DESIGN requirements in one day. But it does count as one serious session of steady state cardio.
4) THINK BY DESIGN – We were at the “happiest place on earth” it doesn’t get much more THINK BY DESIGN then that!
The point is LIFE BY DESIGN can be taken and done anywhere. You might have to get creative sometimes but that is part of the fun.
We are here to help people live LIFE BY DESIGN
Address:
994 Gainsborough Rd, Unit B
London, ON
Phone:
(519) 474-3434
Hours:
Monday: 4pm - 7pm
Tuesday: 10am - 1pm & 3pm - 6pm
Wednesday: 3pm - 6pm
Thursday: 10am - 1pm & 3pm - 6pm
Friday: 8am - 1pm
Closed on Weekends

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