March 24, 2010 Juneau Empire
Starting Over
Spring was upon us last weekend and it was fun to see so many
people out and about. I dusted off my bike and went for a long
bike ride after a six-month hiatus. It was so pleasant I felt
like going even farther, but I knew I would probably regret it
the next day. If you are just getting back into any strenuous
activities, it is a good idea to start off moderately and build
up your intensity and duration.
This need to break into activities holds true even if you stayed
in good shape during the winter. For instance, if you stayed in
good aerobic condition by cross country skiing, your heart and
lungs might be ready for a long, hard run. Unfortunately, running
puts a different type of stress on your muscles and joints so
you still need to start with moderate distances and paces.
Yours in good health, Corey
March 17, 2010 Juneau Empire
Spring
I've been on two hikes with my wife Ellen in the last week. The
first time it was raining when we left the house and I had to
force myself to go. The second time it was a beautiful day and
we went at lunch. I couldn't wait to go that time. Strangely enough
though, I had a great time on both outings.
It's funny how we resist doing things that we know will make us
feel better. I always feel better when I've gotten outside no
matter what the weather is doing, but I certainly resist it when
it's cold and rainy. Now that the days are getting longer, it's
a good time to take advantage and start making outdoor time a
habit.
Yours in good health, Corey
March 10, 2010 Juneau Empire
Joy Threshold
I recently had the pleasure of visiting an old and dear friend
of mine. Pat is a nurse midwife at a busy hospital so her job
has more than its share of stress and responsibility, not to mention
the fact that she is often on call for 60 hours at a time. Despite
this, she is always pleasant and upbeat.
When I remarked on this to her, Pat acknowledged a lot of stressors
in her life, but said that she also has a low threshold for joy.
What a wonderful concept! Big things don't come around very often,
but finding joy in little things can help make being joyful a
habit.
Yours in good health, Corey
March 5, 2010 Juneau Empire
Organic
A friend and I were recently discussing the virtues of organic
fruits and vegetables. There is no question that they're more
nutritious and have less pesticide residue than non-organic items.
The drawback, of course, is their cost and availability. We are
fortunate now that in Juneau we can get many organic fruits and
veggies for not a whole lot more cost.
It makes perfect sense to eat organic when we can, but I also
keep in mind that the numerous studies showing that those who
eat the most fruits and vegetables live the longest and have the
least lowest incidence of disease were not done with organic food.
Go organic whenever feasible, but don't ever say no to a fruit
or vegetable.
Yours in good health, Corey
February 10, 2010 Juneau Empire
Scales
The other day a member started off our conversation by telling
me how many miles she had run over the last two weeks. She told
me that she even ran to the Weight Watchers office for her weigh-in.
All last month she had been feeling ecstatic and several people
had told her how great she looked.
You can guess what happened next. She weighed in a couple of pounds
heavier than last time and was devastated. Permanent fat loss
is a slow process and there is just too much fluctuation in our
body weight for the scale to be a useful tool. If you are doing
the right things with your diet and exercise and your waist is
getting smaller, it's a pretty sure bet you are losing fat. You
don't need a smaller number each time you get on a scale to validate
your efforts.
Yours in good health, Corey
February 3, 2010 Juneau Empire
New Section
I'm excited about the Juneau Empire's new section on health and
fitness debuting this Thursday. I am particularly excited because
I have been asked to submit a column for it twice a month. I've
enjoyed writing this one for the last nine years and will continue
to do so, but it's going to be great to have more space to expand
on a lot of ideas I haven't been able to address adequately.
Please feel free to e-mail me with suggestions for topics or any
questions or comments you might have. I look forward to hearing
from you and to addressing you from this new forum. corey@gopavitt.com
Yours in good health, Corey
Welcome to the New Health
and Fitness Section
(From the Juneau Empire) Welcome to the Juneau Empire’s
new health and fitness section. It is an honor to speak to you
twice a month in this format. My writing will obviously be influenced
by both my professional training and personal experience, so it
makes sense for you to have a little background information on
the person spouting all this advice at you.
As a chiropractic physician, I recognize and advocate the importance of prevention and non-invasive treatments. Having had very successful back surgery myself five years ago, however, I’m also acutely aware of modern medicine’s benefit. Nonetheless, I am still of the mind that proper nutrition and exercise will do more to increase the quality and quantity of our lives than any drugs or surgeries.
Bodybuilding has been a love of mine since my Karate Sensei introduced me to it when I was sixteen. Although I began competitive bodybuilding in 1980 at the age of 20, it wasn’t until 2001 that I won my first title. Obviously then, I’m no stranger to delayed gratification or being an “also ran.” Having been a clumsy, uncoordinated child, I also understand those who are not naturally inclined toward organized sports or even exercise in general.
I was a couple of decades ahead of the curve with weight lifting. When I started in the mid '70s, everyone warned me, “All that muscle will turn to fat when you stop.” Now professional athletes in virtually every field embrace strength training and doctors tell their patients to lift weights to prevent osteoporosis. Strength training is also the most effective way to lose fat, maintain muscle, improve hormone levels, and increase function. In short, it is now recognized as cutting edge anti-aging medicine.
Those who have been reading my Wednesday Empire columns for any length of time know that in addition to eating right and exercise in general, I am a big proponent of stretching. Now, whether you are a chiropractor, a physical therapist, or a Pilates instructor, you really can’t come up with a stretch or core stability exercise that isn’t also a yoga posture. Along with strength training, yoga really is the closest we have to a fountain of youth. I was fortunate to discover yoga twenty-five years ago and have more flexibility now at 50 than I did then.
The last major component of health and well-being is mental, emotional, and spiritual health. Having an optimistic outlook has been proven to improve our health and extend our life expectancies. On the other hand, I vehemently disagree with the notion that we should all be constantly happy. Sometimes we need to be sad or grieve or just be a little overwhelmed. The last thing we need when going through a rough patch is to beat ourselves up over not having a positive enough attitude.
While I am generally optimistic by nature, I also have a bent towards depression. Having been clinically depressed myself, and having lost a dear friend to suicide, I am acutely aware of how we all have our struggles. When you hear me preaching the benefits of exercise, proper nutrition, light boxes and meditation, it’s because I know firsthand of their benefit in improving well-being. I also know firsthand what the alternative is.
How you eat and whether or not you exercise are not moral issues. They do, however, profoundly affect your health. Making changes, especially in these areas, can seem overwhelming. Please keep in mind that you don’t have to make heroic life style changes in order to start reaping benefits. My hope is that this column can serve to help simplify the sometimes paralyzing amount of information on health and fitness and provide you with simple steps you can take. Please join me as we kindly continue on our journey towards a healthier lifestyle. We are never going to reach perfection, but maybe by supporting each other we can make small steps towards living our lives a little more fully.
January 13, 2010 Juneau Empire
Falls
This is a busy time of year for chiropractors. Not so much because
of snow shoveling but rather because of slips and falls. Last
week's rain on top of ice made for a lot of treacherous driveways
and parking lots and if the weather forecasters can be believed,
that won't be the last time we're going to deal with this.
Sometimes a slip on the ice is just annoying and a little embarrassing,
but other times you can really hurt yourself. I believe the single
best way to avoid falls on ice is to wear crampons. They are relatively
inexpensive and most types slip easily on and off your shoes or
boots. If you don't already have a pair, get one. If you already
have them, remembering to wear them can save you a lot trouble
later.
Yours in good health, Corey
January 6, 2010 Juneau Empire
2010
I like writing about resolutions a bit into January because by
now many of us have broken ours. That's actually a good thing.
Now that we accept that we aren't going to be perfect this year,
or any year, we can get back to the business of trying to live
our lives just a little better.
Last week I was thinking about the habits I would like to form
this year. One of them is to meditate daily and another is simply
to worry less and be happier. While the first goal is helpful
in obtaining the latter, beating myself up over the days I don't
meditate will hardly help me to be happier.
Already this year I've been far from perfect in forming my new
habits, but I'm going to take this one day at a time and keep
plugging away. Happy New Years to all of you and I wish you health
and happiness.
Yours in good health, Corey
December 23, 2009 Juneau Empire
Merry Christmas
It has become politically correct to wish Happy Holidays rather
than Merry Christmas. Regardless of your religious persuasion,
or lack thereof, I think Christmas stands for some things that
transcend any one religion. Peace, love, and goodwill are universal
qualities that I think we all, deep down, want to embrace and
embody.
The hustle and bustle and last minute preparations are about over.
Now is a good time to stop and reflect on what Christmas really
means to you. I'll be counting my blessings this year, and among
them is living in a community of so many wonderful and caring
people. Please accept my wishes for a loving and peaceful Christmas
and New Year.
Yours in good health, Corey
December 16, 2009 Juneau Empire
Snacking
After our cat Fluffy knocked our ancient TV off its wall mount
this summer, we broke down and got a new one. We're watching a
few more DVDs now and I've noticed a corresponding increase in
my snacking. I tried to keep it relatively healthy by making air
popped popcorn with olive oil and nutritional yeast, but still
I was taking in more calories than I needed.
When I get the urge to snack now, the first thing I ask myself
is am I really hungry or just bored or even thirsty. If I still
feel like eating after that, I've found that a large, crunchy
salad allows me to enjoy all the mindless chewing that the popcorn
did and I feel more satisfied afterward.
Yours in good health, Corey
December 2, 2009 Juneau Empire
December
Does anyone else feel like the year is flying away? I guess I
shouldn't be too surprised that it's December. I had all of November
to get used to the idea. Still, I can't quite believe that we
are just a little over three weeks away from Christmas. My thoughts
have suddenly turned to how much I have to do. The holiday season
can be wonderful and meaningful, but all too often many of us
simply find it stressful.
Ideally, we can make this time of year more enjoyable by keeping
in mind why we are celebrating it and not getting caught up in
all of the "shoulds" that we may feel compelled to do.
Regardless of that, I know personally I do the best in these busy
times when I continue to exercise and take care of myself. No
matter how you spend the holiday season, don't forget to take
care of yourself.
Yours in good health, Corey
November 25, 2009 Juneau Empire
Thanks
Most people I know consider Thanksgiving their favorite holiday.
It's a low-stress chance to have some time off and also enjoy
a feast. If we can remember the thanks-giving part, it's even
more meaningful of a day. Studies have shown that people who regularly
list what they are grateful for are healthier than those who don't.
So the way I see it, giving thanks all day cancels out any problems
with pigging out all day.
I intend to eat a lot on Thanksgiving so I'm going to hedge my
bet and start being thankful now. As always, I am grateful for
the health that my family and I are enjoying. This year I'm particularly
grateful to live in a community that donated nine tons of food
to the food bank and for its manager, Darren Adams, who works
so selflessly all year round.
Yours in good health, Corey
November 18, 2009 Juneau Empire
Partners
During the 34 years since I first began lifting weights, I've
probably spent an equal number of years training alone and with
a training partner. Both times have been enjoyable and fit my
needs at the time. Training alone allows me to do exactly the
routine that works best for me, at the intensity I want. Having
a partner, on the other hand, provides accountability, camaraderie,
and motivation.
I've had some wonderful training partners over the years and formed
strong bonds with them. My current partner is my fourteen year-old
son, Jackson. We're both making great progress and he's keeping
me on my toes. If your workouts aren't what you'd like, or you're
having some trouble getting started, finding a partner in crime
might be just what you need.
Yours in good health, Corey
November 11, 2009 Juneau Empire
Day Off
I've been pretty busy lately, so I've been looking forward to
having an extra day off this week. My wife Ellen has also been
pretty busy between her work at the fitness center, studying calculus
at the university, and her daily exercise. The other morning she
made a conscious decision to take a day off of her early morning
exercise. She thoroughly enjoyed having some extra time in the
morning and it energized her to stick with her routine.
It's funny how much you appreciate something, in this case extra
free time, when it's in short supply. Being busy can be fine,
especially when you enjoy the things you are doing overall. Balance
is important too, though, and it's also important to stay in touch
with your emotions and know when to back off a little. I'm going
to enjoy having a free day today and at some point I am going
to make a point of remembering that today is a holiday to honor
our veterans.
Yours in good health, Corey
November 4, 2009 Juneau Empire
Changes
Well, I've been aware for a while that my picture was getting
a bit dated, but it wasn't until it was brought to my attention
that it was ten years old did I decide to do something about it.
Part of why I procrastinated so long was because it seemed like
so much trouble to update it. When I finally decided to deal with
it, however, I simply had Ellen take some pictures with our digital
camera before I went to school and I emailed one to the paper.
I've written before how it's easy not to notice changes that happen
gradually. I've also written about how we tend to put off making
changes unless we are ready to make major reversals. The sooner
we correct trends that are sending us in the wrong direction,
the easier those corrections are. Often the changes we need to
make aren't as hard as we had built them up to be and we wonder
why we didn't do them sooner.
Yours in good health, Corey
October 28, 2009 Juneau Empire
Pick-Me-Up
I got behind on my school work and lesson plans last week and
violated the cardinal rule of health and fitness. I skipped a
couple of workouts to catch up. This, combined with our rainy
weather and increasing darkness, had me feeling pretty blah this
morning. Fortunately, one of the classes I am student teaching
is fitness concepts and I joined in with the students.
Now I know better than most how exercise is not only good for
your health, but also your spirit. Nonetheless, I was pleasantly
surprised at how great I felt after simply warming up with some
light stretches and calisthenics and then less than 20 minutes
of cardio. If our increasing darkness is leaving you a little
lethargic or worse, feeling better may just be a short workout
away.
Yours in good health, Corey
October 21, 2009 Juneau Empire
Steroids
Well, once again Bill, my BFF, gave me a great suggestion for
a topic. He recently saw Bigger, Faster, Stronger and was curious
about my opinion. I am a lifetime natural bodybuilder which means
I have never used steroids or other muscle building drugs. To
me it kind of defeats the whole purpose of working so hard to
improve your health and fitness if you use substances that have
negative side effects.
Bigger, Faster, Stronger is an interesting documentary and is
a wake up call to anyone still naive as to the extent of drug
use in virtually all competitive sports. In my opinion, however,
it treats this use too matter-of-factly and glosses over the health
problems associated with it. There are no short cuts to getting
really big, strong, or fast. Training hard and consistently over
the long haul will take most of us far further than we would have
believed and far further than drugs will take us in the short
run.
Yours in good health, Corey
October 14, 2009 Juneau
Empire
Planks
Last week we discussed how improving your core strength can reduce
your low back pain episodes and severity. Performing the plank
is perhaps one of the simplest and most effective exercises for
your core. The plank looks like the push-up position, although
you can do it on your hands or your elbows. If this position is
too difficult to hold, you can also do it with your knees on the
floor. Make sure to keep your stomach pulled in and your body
in a straight line. Don't let your butt sag or stick up.
I like to have my patients set a timer for two minutes when they
do this exercise. Hold the position for as long as comfortable
and then rest a few moments and repeat until the timer goes off.
As you get stronger, you will be able to hold it longer, and rest
less, until you are holding it for the entire time.
Yours in good health, Corey
