tag:blogger.com,1999:blog-41685021749950414942023-11-16T06:43:43.782-08:00Dr. Deprez's BlogAnonymoushttp://www.blogger.com/profile/15037053260618767466noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-4168502174995041494.post-56681834155061734822016-03-09T06:56:00.001-08:002016-03-09T06:56:10.509-08:00<h3 style="background: rgb(255, 255, 255); border: 0px; color: grey; font-family: 'Goudy Bookletter 1911', Georgia, serif; font-size: 22px; font-weight: normal; letter-spacing: -1px; line-height: 1em; margin: 0px; outline: 0px; padding: 0px 0px 5px; vertical-align: baseline;">
Are We Sitting too Much?</h3>
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Sitting, chances are good you are doing it right now. Chances are also good that you spend much of the day sitting as well, whether it’s at work, driving, or just relaxing at home. Unfortunately,but not surprisingly, new information is coming out that prolonged sitting is not good for our health.</div>
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Too much sitting sets you up for a host of physical problems including poor circulation, chronic back and nerve pain, depression, osteoporosis, spinal disc degeneration, fatigue and many other health problems. Even scarier is that according to Canadian researchers prolonged daily sitting could cause these problems even if you exercise regularly.</div>
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“More than one half of an average person’s day is spent being sedentary — sitting, watching television or working at a computer,” said Dr. David Alter, a senior scientist at the Toronto Rehabilitation Institute</div>
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Sitting is the New Smoking.</h3>
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The paper, published in the <em style="background: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Annals of Internal Medicine</em>, found that prolonged sedentary behaviour was associated with a 15 to 20 per cent higher risk of death from any cause; a 15 to 20 per cent higher risk of heart disease, death from heart disease, cancer, death from cancer; and as much as a 90 per cent increased risk of developing diabetes, said Alter.</div>
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And that was after adjusting for the effects of regular exercise.</div>
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“Avoiding sedentary time and getting regular exercise are both important for improving your health and survival,” said Alter. But engaging in 30 to 60 minutes of moderate to vigorous daily exercise does not mean it’s OK to then “sit on your rear” for the rest of the day.</div>
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What Can You Do?</h3>
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–Follow the 50/10 RULE: Don’t sit for more than 50 minutes. Set a timer and take 10 when it rings.</div>
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– DON’T BE A CROOKED SITTER OR SLOUCHER: Sit up straight. Your spine may have a misalignment with nerve pressure, which needs correcting.</div>
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– TAKE YOUR LUNCH BREAK: Get up and go somewhere even if you bring something in.</div>
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– PUT A LUMBAR PILLOW IN YOUR CHAIR</div>
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– INVEST IN AN ERGONOMIC CHAIR.</div>
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– GO TO THE GYM –</div>
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– TRACK YOUR STEPS. Current recommendation is to get 10,000 steps in a day. There are many devices out there today that can track your activity for you. I like the fitbit. You may be surprised how few steps you get in a typical day.<br />-ENJOY THE WEATHER: Winter is finally coming to an end in Ottawa so take advantage of the beautiful weather we have been having and get outside!</div>
Anonymoushttp://www.blogger.com/profile/15037053260618767466noreply@blogger.com0tag:blogger.com,1999:blog-4168502174995041494.post-50086143982347171782015-03-27T06:49:00.001-07:002015-03-27T06:49:00.026-07:00<h3 class="western" style="font-weight: normal;">
<span style="color: #222222;"><span style="font-family: Lato, Arial, sans-serif;">Can
you turn Fat into Muscle?</span></span><br /><br />
</h3>
<h3 class="western" style="font-weight: normal;">
<span style="color: #222222;">“<span style="font-family: Lato, Arial, sans-serif;"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;">Turn
your Fat Into Muscle!!”<br /><br />“Lose 20 Pounds in Just Four
Weeks”<br /><br />“The Best Exercise to Tone your Body”</span></span><br /><br /><span style="font-family: Times New Roman, serif;"><span style="font-size: small;">We
have all heard the headlines. For anyone who has been trying to shed
a few pounds of fat, turning fat into muscle sounds like the ideal
situation. Unfortunately, like most things that sounds too good to be
true, it is. But there is a small element of truth to what can take
place. Muscle and fat are two completely different tissues, so it is
100% impossible for one to magically turn into the other. With that
being said when the proper training and nutritional needs are met it
is possible to simultaneously build muscle and burn fat.</span></span></span></span><br /><br />
</h3>
<h3 class="western" style="font-weight: normal;">
<span style="color: #222222;"><span style="font-family: Lato, Arial, sans-serif;">Strength
is the Key</span></span><br /><br />
</h3>
<h3 class="western" style="font-weight: normal;">
<span style="color: #222222;"><span style="font-family: Lato, Arial, sans-serif;"><span style="font-size: small;"><span style="font-family: Times New Roman, serif;">Even
if your goal is to lower your body fat I recommend a workout routine
that includes strength training. Muscle building may seem
counter-intuitive for someone who wants to lose fat but it actually
helps more than you would think. Your body is constantly burning
calories, even when you are sleeping, or doing nothing. Every pound
of muscle will burn around 6 calories per day to sustain itself. This
may not sound like a lot but it can add up over time. In addition to
that, an intense strength training session can burn somewhere in the
neighborhood of 300-400 calories per hour. </span></span></span></span>
</h3>
<h3 class="western">
<span style="color: #222222;"><span style="font-family: Lato, Arial, sans-serif;"><span style="font-weight: normal;">Ditch
the Scale<br /></span></span></span><span style="color: #222222;"><span style="font-family: Times New Roman, serif;"><span style="font-size: small;"><span style="font-weight: normal;">Knowing
your weight can be a great way to track progress but it does come
with a fair share of drawbacks. First of all, water weight, fecal
matter and other fluids can add a significant amount of variance to
your scale weight. A single liter of water weighs over 2 pounds. It
is not uncommon of having weight shifts of 5-7 pounds from first
thing in the morning to later in the evening. Add to that, the fact
that muscle is a much more dense tissue than fat, the scale weight
may be going up but the fat weight is actually going down. If you are
going to weigh yourself, it is best to do it first thing in the
morning after you have gone to the bathroom but before you have ate
or drank anything.</span></span></span></span></h3>
<h3 class="western">
<span style="color: #222222;"><span style="font-family: Lato, Arial, sans-serif;"><span style="font-weight: normal;">Lets
use an Example</span></span></span></h3>
<br />
To illustrate my point of how the scale can be quite deceiving
lets use an example. Let's say there is a man who weighs 200 pounds
with 20% body (which is quite average). That means this person has
160 pounds of fat-free mass and 40 pounds of fat. If this person
gains 10 pounds of muscle while losing 10 pounds of fat the scale
weight will not have changed. But this person will have 170 of
fat-free mass and 30 pounds of fat which is a body fat percentage of
15%. This person will look much different and will be in much better
shape, but yet the scale would not have changed.<br /><br />To sum things
up, if improved body composition is your goal, I think the best way
to do it is focus on strength. Remember that improvements may not
happen over night, it does take time, and don't get discouraged by
the number on the scale.Anonymoushttp://www.blogger.com/profile/15037053260618767466noreply@blogger.com0tag:blogger.com,1999:blog-4168502174995041494.post-12231888327127565652014-10-01T13:31:00.001-07:002014-10-01T13:31:36.672-07:00Migraines Triggered By Blood Flow Changes in Upper Neck<br />
<br />
It’s been long understood that blood flow changes in the brain is a trigger for migraines. What is not so clear is the exact triggers of these changes. New research out of the University of Calgary is showing that spinal misalignment in the upper neck can cause congestion of venous drainage from the head and be a trigger for migraines.<br />
<br />
The chronic migraine patients in this study were examined using state-of-the-art, dynamic MRI technology in determining how the brain’s vascular system and brain function respond to an optimal NUCCA correction. It was found that venous drainage of the brain improved following the NUCCA correction. The majority of subjects reported significant improvement in their migraine symptoms, totally eliminating headache pain in many.<br />
<br />
These are significant findings considering that at least 3 million women and 1 million men suffer from migraines in Canada. If there are friends or family members that suffer from migraines please let them know about this latest research. We may be able to help.<br />
<br />
Dr. Jim Moore and Dr. Craig Deprez<br />
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<br /></div>
Anonymoushttp://www.blogger.com/profile/15037053260618767466noreply@blogger.com0tag:blogger.com,1999:blog-4168502174995041494.post-48509268811515298392014-04-09T14:00:00.001-07:002014-04-09T14:00:46.099-07:00Ottawa Marathon
<br />
The Ottawa Marathon is getting close. For some, this is great
news, it's a chance to finally put all those grueling training
sessions to the test. For others, it's a harsh reality that they are
quite far behind in their training. If this is your first time
running a Marathon, Half-Marathon, 10k, or 5k, first and foremost,
Congratulations! Whether it is your first or your 50<sup>th</sup> it
is quite an accomplishment. I have 5 last minute training and race
day tips to help you get ready for the big day.<br />
<br />
<br />
<br />
<br />
<ol>
<li><b>Start doing trial-runs of race day</b>- What I mean by
this is, is during your long run for the week try to simulate race
day as much as possible. Wake up at the same time as you will have
to on race day. Eat the same breakfast that you plan to on rest day.
Make sure you know exactly which pair of shoes and which pair of
shorts you will be wearing on race day. When the day arrives you
will be anxious so anything that can be planned and laid out the
days prior should be planned early. This includes the route to the
race as well as parking.<br />
</li>
</ol>
<br />
<br />
<br />
<br />
<ol start="2">
<li><b>Stay Positive</b>- If this is your first time running a
race, your goal should just be to finish. Take in the sights and
sounds of the day and see what your body is capable of. It might be
motivating to find out that you could have gone faster and that
feeling will drive you to beat your time for the following race. If
you do have a goal pace, remember there are a lot of things out of
your control like heat, humidity and wind, so don't get down on
yourself if you don't reach your goal pace.<br />
</li>
</ol>
<br />
<br />
<br />
<br />
<ol start="3">
<li><b>Start Slow</b>- This tip is more for the marathoners and
half-marathoners than it is for the 10k/5k group. Use the first few
kilometers as a feeler for how you feel on that day. It is much more
important to be able to finish strong than it is to start strong.
Even if you feel great after the gun you will need all the glycogen
you have in order to finish the race.<br />
</li>
</ol>
<br />
<br />
<br />
<br />
<ol start="4">
<li><b>Add stretching and yoga to your training regimen</b>. I do
not recommend static stretching(holding a stretch to the point of
tension for at least 15 seconds) as a warm up as it causes
micro-tearing of the muscles. That is better saved for after your
daily run. As a warm-up it is better to do movement based stretches
such as high kicks, butt kicks, or jumping jacks.<br />
</li>
</ol>
<br />
<br />
<br />
<br />
<ol start="5">
<li><b>Take time for yourself-</b> The last few weeks before a
marathon is where injuries tend to creep up as your total distance
tends to be increasing. At Moore Chiropractic and Moore Massage we
take care of marathoners daily, helping athletes perform their best.<br />
</li>
</ol>
<br />
<div align="LEFT" style="widows: 1;">
<br />
</div>
<br />
<br />
<br />
<br />
<b> Good Luck and Have Fun</b><br />
Anonymoushttp://www.blogger.com/profile/15037053260618767466noreply@blogger.com0tag:blogger.com,1999:blog-4168502174995041494.post-81639606123416100032014-02-05T08:04:00.000-08:002014-02-05T08:04:23.903-08:00Don't Just Survive...Thrive!
<br />
Don't Just Survive...Thrive!<br />
<br />
<br />
<br />
<br />
When most patients make their way to our practice, they are
generally in some sort of discomfort to which they would like some
relief. Now being a structural chiropractor I have to explain to them
that it is not their pain directly that I will be dealing with, it is
correcting their structure. Why is it that I may be talking about
correcting your neck if it is low back pain that you came in with?
Let me explain with an example.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF9GAIfZOjQJqIpnhj9jAdqS8FwTdgLJutJeKZkQBQgwGoCvSQ9tEkplB-X-mKzTJZNZYF4jPRnjMGbOxlY7jvT7Tn66XHa-AkB79eIMJ9CyfNoT4wIXUmshtUnGb9rfmCB88H0t0wsLym/s1600/posture+photo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF9GAIfZOjQJqIpnhj9jAdqS8FwTdgLJutJeKZkQBQgwGoCvSQ9tEkplB-X-mKzTJZNZYF4jPRnjMGbOxlY7jvT7Tn66XHa-AkB79eIMJ9CyfNoT4wIXUmshtUnGb9rfmCB88H0t0wsLym/s1600/posture+photo.jpg" height="640" width="609" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
Of these ladies, which do you expect to have neck pain? Of these
ladies, which do you expect to see degenerated discs in the cervical
spine (the neck)? For every inch the head is forward from the ideal
position, the head puts an additional 10 pounds of relative weight
onto the discs in the lower neck, which leads to degeneration of those discs. So if the person to the left were
to walk into our office, would it not make sense that correcting the
structure of her spine could help with whatever problem she happened
to come in with.
<br />
<br />
<br />
These two women are roughly the same age. That tells me that poor posture IS NOT due to old age, it is due to a structural problem that
has gone too long without being corrected. As you age it is your
responsibility to take care of yourself and your body. Growing old is
inevitable, but I think you should thrive in your golden years, not
just survive.<br />
Anonymoushttp://www.blogger.com/profile/15037053260618767466noreply@blogger.com0tag:blogger.com,1999:blog-4168502174995041494.post-80026063651607535072013-12-02T07:09:00.004-08:002013-12-02T07:09:54.316-08:00Normally I like to write all of my posts myself but this just covered my thoughts so well!<br />
<br />
<a href="http://lifehacker.com/top-10-reasons-to-exercise-regularly-besides-losing-we-1473616982">http://lifehacker.com/top-10-reasons-to-exercise-regularly-besides-losing-we-1473616982</a>Anonymoushttp://www.blogger.com/profile/15037053260618767466noreply@blogger.com0