According to Dan Kirschenbaum, Ph.D. at Northwestern University, we make excuses to reduce cognitive dissonance, In other words the excuse makes us feel less guilty. By getting in the habit of working out, your brain will develop a “healthy obsession with exercising” which motivates you to get moving. (We actually see this all the time at KAIZEN TOTAL WELLNESS.)

Excuse #1: “I’m too pooped”
                    However the more you exercise, the more energized you will feel.
 
Excuse #2: “There aren’t enough hours in the day”
                   In reality, there are 168 hours/week and if we work 40-50 hours a week and add 8 hours of sleep/night, that leaves us with 62 hours/week to do something. Just 30 minutes/day is enough to improve your health!
 
Excuse #3: “I don’t want to redo my hair or make-up”
                   Well, As a male, I don’t have an answer to this one!
 
Excuse #4: “Exercise makes me eat more”
                   The truth is that exercising actually decreases appetite. A study at Brigham Young University found that women who exercised ate less on the days they exercised. At KAIZEN, we have always recommended eating a small  
                   healthy snack before and after exercising.
 
Call for a complimentary demonstration with our fitness trainers to show you how you can insert fitness into your schedule.  (All programs under both physician’s and physical therapist’s supervision)

Kaizen Total Wellness
(941)556-7788

The following are exerts from and interview in Parade Magazine January 15,2012 about BRAIN HEALTH and ALZHEIMER”S:
 
Dr. Gary Small advocates that getting regular exercise and learning how to manage stress could decrease the incidence of Alzheimer's by 1,000,000 people in 5 years.
When you exercise, your heart works harder and pumps more blood (oxygen) to the brain. He also found that lifting weights improved memory.
We know that many seniors are unable to lift weights, which is why we are very happy to use our Power Plate and bioDensity machines to build muscle in a safe, physician supervised office setting. Our program is low impact and
all visits are one on one with the trainer and completely private.
Dr. Small also commented on supplements. He recommended multivitamins-however we know that only correcting a deficiency in Vitamin B12 may help Alzheimer’s dementia. He also commented on FISH OIL, but there is NO PROOF that Fish Oil will prevent or improve memory problems. Please note the absence of all the “OTHER” supplements that are advertised to the public. Even prescription medicine works very poorly.
 
For more information, and to see in your insurance will cover visits, please call 941-556-7788

"Kaizen Total Wellness® stands out amongst competitors due to two main factors ... Health Protocol and Training Equipment. At Kaizen, we take a progressive approach to treating clients. We believe in small steps towards long-lasting results. Further, we utilize a holistic protocol encompassing Physical Therapy, Nutrititional Therapy, Exercise Therapy, professional Medical services and Massage Therapy. Our equipment is state-of-the-art and one of a kind in our neck of the woods. We combine Vibrational Training on the Powerplate with Isometric Instrumentation via the bioDensity to give a unique modality of physical training unlike anything else around.
We are effective due to a few attributes - Compliance, Consistency and Compassion. Our treatment sessions run for 30 minutes and we have many working individual come on lunch breaks or after work. Most clients find the 30 minute session more than enough time to accomplish their personal and health goals. A certified exercise specialist is always with the client through the session, correcting and modifying based on the needs and wants of the client and therapist. Even though each session is varied and personalized for the client, they know we strive to meet their treatment and wellness agendas every time. Clients are trained with specific goals in mind per session. Finally, we just plain care about the health and well-being of our clients. The ultimate goal is client satisfaction, and happiness with the program on their continued journey towards wellness."

Jason Balducci has his Bachelor of Science degree in Exercise Physiology and is certified through the National Academy of Sports Medicine and the American College of Sports Medicine. After completing specialized training with bioDensity and Power Plate equipment, Jason became certified in utilizing isometric and high vibration technology unique to our physician-supervised wellness center gym. His background includes being the Coordinator for a non-profit multifunctional health center in Virginia, 'Sheltering Arms', working with doctors and physical therapists on rehabilitation and fitness improvement for underpriviledged populations. Jason is acquiring his Masters Degree at the East-West College of Natural Medicine.  

Many people do not remember the HOODIA craze from a few years ago. But back then people swore by it. For those you you looking for an easy way to lose weight, it simply does not exist. To this day, the only way to lose and keep weight off is by learning how to eat SMART and HEALTHY and to EXERCISE DAILY. Maybe in a couple of years, the title of this blog will be THE COOKIE DIET or HCG!
 
Hoodia (Hoodia gordonii), is a rare cactus-like succulent plant that grows in the high deserts of the Kalahari on the border of South Africa and Namibia.
 
The drug company Pfizer began developing P57 as a prescription weight-control agent. However, in 2003 Pfizer discontinued clinical development of P57. A specific reason for this decision was not disclosed. Subsequently, the consumer products company, Unilever (which makes Slim-Fast) announced that it had acquired the rights to develop and market hoodia as an ingredient in its weight-loss products.  However, Unilever abandoned these plans in 2008 following a clinical trial of drink-based hoodia extract. In that clinical trial (published in 2011) healthy, overweight women were given, for 15 days, two servings per day of a yogurt drink that contained either 1,110 mg of hoodia extract or placebo (Blom, Am J Clin Nutr 2011). Although women in both groups lost some weight (about 2.5 lbs) and reduced their calorie intakes, those given hoodia did not eat less or lose more weight than those given placebo. Those taking hoodia experienced significantly more side effects (nausea, vomiting,and skin sensations) than those given placebo and also experienced significant increases in blood pressure and heart rate.
 
Hoodia, like other botanicals, may also be contaminated with pesticides if not grown organically.
Safety studies have not been published with hoodia or P57. Women given 1,110 mg of hoodia extract twice daily in a yogurt drink for 15 days experienced significantly more side effects (nausea, vomiting,and skin sensations) than those given placebo and also experienced significant increases in blood pressure and heart rate. (Blom, Am J Clin Nutr 2011).
 
Be aware that many supplements with hoodia contain other weight loss ingredients with potential side effects. Examples are bitter orange and caffeine, which can elevate heart rate and blood pressure, and cause nervousness and sleeplessness.

A recent article in an Arthritis journal showed that physical activity and better overall management of Rheumatoid Arthritis may decrease hospital admissions and improve patients’ senses of well being.
We have been a proponent for exercise for all of our arthritis patients. Why not have a professionally managed program that is not only safe but may also be covered by your insurance?
Arthritis Res Ther. 2011;R108, dsoi:10.1186/ar3390
 
At Kaizen Total Wellness, ALL of our programs are supervised by our physical therapist and certified fitness trainers.
Saturday hours now available!

www.kaizentotalwellness.com  (941)556-7788
www.drmishner.com   (941)747-2090

At both Kaizen Total Wellness and in my medical practice we try to get all of our patients to lead a more active lifestyle. Whereas 15 minutes of moderate exercise increasing life span by 3 years doesn’t seem that impressive, we find that the quality of life is dramatically improved both physically and mentally. We like our patients to try to do aerobic activities (walking, biking, swimming, etc.) for at least 30 minutes everyday and weight resistance 2-3 times a week. Our low impact weight resistance programs are safe for seniors and 15 minutes twice a week with our fitness trainers is equivalent to spending 1 hour three times a week in a conventional gym.
Call the office for a free demo of our Power Plate and bioDensity machines. This may be covered by insurance.

Fifteen Minutes of Moderate Daily Exercise Lengthens Life, Taiwanese Study Finds

ScienceDaily (Aug. 17, 2011) — Taiwanese who exercise for 15 minutes a day, or 92 minutes per week, extended their expected lifespan by three years compared to people who are inactive, according to a study published in The Lancet"Exercising at very light levels reduced deaths from any cause by 14 percent," said study senior author Xifeng Wu, M.D., Ph.D., professor and chair of The University of Texas MD Anderson Cancer Center Department of Epidemiology. "The benefits of exercise appear to be significant even without reaching the recommended 150 minutes per week based on results of previous research."
Lead author Chi-Pang Wen, M.D., of the National Health Research Institutes of Taiwan, and colleagues also found that a person's risk of death from any cause decreased by 4 percent for every additional 15 minutes of exercise up to 100 minutes a day over the course of the study. Those exercising for 30 minutes daily added about four years to life expectancy.
"These benefits were applicable to all age groups, both sexes and those with cardiovascular disease risk," the authors note.
If inactive people in Taiwan were to do low-volume daily exercise, one in six deaths could be postponed by their reduced risk of dying, the authors report. It would be an estimated reduction in mortality similar to that from a successful tobacco control program.
The prospective observational study involved 416,175 Taiwanese who participated in a standard medical screening program run by MJ Health Management Institution between 1996 and 2008. Participants were followed for an average of eight years.
For the exercise study, participants completed a questionnaire covering their medical history and lifestyle information. They characterized their weekly physical activity for the previous month by intensity -- light (walking), moderate (brisk walking), vigorous (jogging) or high vigorous (running) -- and time.
To account for occupational effects, participants also characterized their physical activity at work, ranging from sedentary to hard physical labor.
Those who reported less than one hour a week of leisure time physical activity were classified as inactive -- 54 percent of all participants. Others were classified as low, medium, high or very high based on the duration and intensity of their exercise. Researchers calculated mortality risk and life expectancy for each group.
Thirteen other variables were analyzed: age, sex, education level, physical labor at work, smoking, alcohol use, fasting blood sugar, systolic blood pressure, total cholesterol, body mass index, diabetes, hypertension and history of cancer.
Those who engaged in low-volume exercise had lower death rates than inactive people regardless of age, gender, health status, tobacco use, alcohol consumption or cardiovascular disease risk.
The researchers note that the World Health Organization and the U.S. Centers for Disease Control and Prevention recommend at least 150 minutes of moderate-intensity exercise per week. A third of U.S. adults meet that guideline; about 20 percent of adults in China, Japan or Taiwan meet it.
"A recommendation of 15 minutes of daily exercise should be promoted to East Asian populations," the authors note.
The study's findings of reduced mortality through even moderately intense exercise are likely to hold true for other populations, Wu said, even though the total amount of time spent or workout intensity required for a health benefit might differ. "These findings can stimulate people to exercise as much as they can and to not be frustrated that they can't reach the 30 minute per day guideline."
This is the first collaboration between Wu, Wen and the MJ Health Group, a major health screening company with more than 600,000 participants in its health database. They have formed the Asian Health Screening Cohort to conduct major research projects. Wu provides scientific expertise with Wen, who also is based at China Medical University Hospital, while MJ Health Group contributes patient epidemiological and clinical data as well as a biobank of tissue samples.
Two other ongoing collaborative projects include development of a liver cancer risk prediction model and a study of telomere length, genetic variation and cancer risk. The second project is funded by an MD Anderson Sister Institute Network Fund Grant. MD Anderson and China Medical University Hospital have a sister institution agreement.
The exercise project was funded by the Taiwan Department of Health Clinical Trial and Research Center of Excellence and the Taiwan National Health Research Institutes.
Co-authors with Wen and Wu are: co-lead author Jackson Pui Man Wai, Ph.D., of the Institute of Sport Science, National Taiwan Sport University; Min Kuang Tsai, Yi Chen Yang and Hui Ting Chan of the Institute of Population Science, Taiwan National Health Research Institutes; Tsai and Yang also are with the China Medical University Hospital; Ting Yuan David Cheng, University of Washington Department of Epidemiology; Meng-Chih Lee, M.D., Institute of Medicine and Department of Family and Community Medicine, Chung Shan Medical University and Hospital; Chwen Keng Tsao of MJ Health Management Institution; and Shan Pou Tsai, Ph.D., The University of Texas School of Public Health at Houston.

www.drmishner.com   (941)747-2090
www.kaizentotalwellness.com (941)556-7788

So what is the biggest cause of obesity? SODA? CANDY? ICE CREAM?

An the answer is.........POTATO CHIPS?
Yes, you know how important eating right and exercising is, but this report, from the New England Journal of Medicine shows the impact of eating chips vs. other junk foods over a 20 year span.
It doesn’t matter if you are eating sugars or starches, your body recognizes both as HIGH GLYCEMIC sugars.
At Kaizen, we can teach to to break the carbohydrate addiction with the help of our nutritionists and our nationally acclaimed online Venice Nutrition System. Please call 941-556-7788.

LOS ANGELES – Blame the potato chip. It's the biggest demon behind that pound-a-year weight creep that plagues many of us, a major diet study found. Bigger than soda, candy and ice cream. And the reason is partly that old advertising cliché: You can't eat just one.
"They're very tasty and they have a very good texture. People generally don't take one or two chips. They have a whole bag," said obesity expert Dr. F. Xavier Pi-Sunyer of the St. Luke's-Roosevelt Hospital Center in New York.  What we eat and how much of it we consume has far more impact than exercise and most other habits do on long-term weight gain, according to the study by Harvard University scientists. It's the most comprehensive look yet at the effect of individual foods and lifestyle choices like sleep time and quitting smoking.

The results are in Thursday's New England Journal of Medicine.Weight problems are epidemic. Two-thirds of American adults are overweight or obese. Childhood obesity has tripled in the past three decades. Pounds often are packed on gradually over decades, and many people struggle to limit weight gain without realizing what's causing it.The new study finds food choices are key. The message: Eat more fruits, vegetables, whole grains and nuts. Cut back on potatoes, red meat, sweets and soda."There is no magic bullet for weight control," said one study leader, Dr. Frank Hu. "Diet and exercise are important for preventing weight gain, but diet clearly plays a bigger role."Doctors analyzed changes in diet and lifestyle habits of 120,877 people from three long-running medical studies. All were health professionals and not obese at the start. Their weight was measured every four years for up to two decades, and they detailed their diet on questionnaires.On average, participants gained nearly 17 pounds over the 20-year period.For each four-year period, food choices contributed nearly 4 pounds. Exercise, for those who did it, cut less than 2 pounds.Potato chips were the biggest dietary offender. Each daily serving containing 1 ounce (about 15 chips and 160 calories) led to a 1.69-pound uptick over four years. That's compared to sweets and desserts, which added 0.41 pound.For starchy potatoes other than chips, the gain was 1.28 pounds. Within the spud group, french fries were worse for the waist than boiled, baked or mashed potatoes. That's because a serving of large fries contains between 500 to 600 calories compared with a serving of a large baked potato at 280 calories.Soda added a pound over four years. Eating more fruits and vegetables and other unprocessed foods led to less weight gain, probably because they are fiber-rich and make people feel fuller.For each four-year period, these factors had these effects on weight:

— An alcoholic drink a day, 0.41-pound increase.
— Watching an hour of TV a day, 0.31-pound increase.
— Recently quitting smoking, 5-pound increase.People who slept more or less than six to eight hours a night gained more weight.The study was funded by the National Institutes of Health and a foundation. Several researchers reported receiving fees from drug and nutrition companies."Humans naturally like fat and sweet," said Dr. David Heber, director of the UCLA Center for Human Nutrition, who had no role in the study. "That's why we always tell people to eat their fruits and vegetables."Pi-Sunyer, who also wasn't involved in the research, said the study gives useful advice."It's hard to lose weight once you gain it," he said. "Anything that will give people a clue about what might prevent weight gain if they follow through with it is helpful."
The federal government earlier this year issued new dietary guidelines advising people to eat smarter. This month, it ditched the food pyramid — the longtime symbol of healthy eating — in favor of a dinner plate divided into four sections containing fruits, vegetables, protein and grains.

.

www.kaizentotalwellness.com / www.drmishner.com

Hot flashes are among the most common symptoms associated with the changing hormonal balances during menopause.  These sudden feelings of intense heat accompanied by sweating and rapid heartbeat can last from 2 - 30 minutes... they are not over in a 'flash'. Women experience disrupted sleep, work, and social activities, and may feel more anxious or depressed.  Women with higher body mass index (BMI) report more frequent or severe hot flashes compared to women with lower BMI.  A 2010 clinical study showed that overweight or obese women can benefit from behavioral weight loss efforts to decrease the burden of their menopausal symptoms.   Many problems associated with aging are significantly improved or eliminated when extra pounds are shed.  Avoiding Type II Diabetes, back and joint pain, heart disease and stroke are some additional health incentives to keep in mind as you embrace a healthy lifestyle and gradually lose weight through eating well and regular exercise.

Muscle atrophy is a normal part of aging, but we can actually do more ourselves to help this part of the body than almost any other part...we can control the conditioning and reconditioning of our muscles to a significant degree and the results are extremely beneficial.  What are seniors most afraid of? One thing is falling.  Recovering from a broken bone is very slow and sometimes not even possible when our muscles and bones have weakened too much.  By strengthening our bodies, we have better balance, and in the less-likely event of a fall, we have the agility and arm/hand strength to catch ourselves more safely.  Are you concerned about osteoporosis? While I harp on paying attention to our daily nutrition, getting enough protein, calcium and Vitamin D, I also must note that diet is not enough... you must include exercise, specifically weight resistance training in your regular self care. The very best way I've found to do this is by using the BioDensity machine - it only takes a few minutes once a week and it's designed so I can't hurt myself trying to lift weights or use equipment at a typical gym.   You need to experience it for yourself and if you mention this blog when you call the Kaizen Total Wellness Center you can schedule a complimentary session where a certified fitness professional will demonstrate the BioDensity machine with you so you can try it out with no cost or obligation.  The computer-measured results we see are increased bone density and muscle strength.  Please read about it further on our site and also the science of it here: http://www.biodensity.com/Science.html

Irritable bowel syndrome (IBS) causes symptoms like cramps, gas, bloating, constipation and diarrhea, and unfortunately has no known cause, but certain foods or emotional stressors may trigger symptoms.

A recent study suggests that regular exercise may help patients find relief. We know that exercise improves endorphins and serotonin and in general makes us feel better. We also know that the best treatment for IBS is reducing stress and the use of anti-depressants, which, again increase serotonin levels in the gut and the brain.

Let's get rid of our couch potato mentality and get active. Let our trainers at Kaizen Total Wellness help design an exercise program for you. It's never too late!

http://www.youtube.com/watch?v=cayUIXIwvS4

Feeling glum? It’s time to lift your energy and re-enliven your spirit and we’ve got some great tips to help you do just that! When it comes to boosting the mood by harnessing your body’s natural resources, here’s how you can stabilize your mood stat.

1.) Watch the amount and type of carbs you eat. To avoid the carb coma and crash, prepare whole grain and whole wheat based products which are full of fiber. Avoid: Processed white bread/ rice/pasta. Limit: Juice- High in carbs and cause a sugar rush.  

2.) Eat fat!! Omega-3 fatty acids (found in salmon, tuna, halibut, algae, and nut oils) increases gray matter in the brain- associated with mood & controlling insulin levels.

3.) Vitamin D. Vitamin D supplements raise serotonin levels that may help improve the mood. The body makes vitamin D when it is exposed to the sun (10 minutes should be plenty), or it can be obtained from foods such as oily fish, and those fortified with vitamin D, such as milk.

4.) Exercise! Endorphins (happy chemicals) increase up to 5x during with 30 minutes or more of cardio at moderate to intense levels & during interval training.