Archive | March 2013

How to Perform a Janda Sit-up


My love,

Dr. Kristin


Just Say NO… to wheat

If you are looking to detoxify your body and be as healthy as possible, a great place to start is eliminating wheat.  But why?  If you’ve read some of my other posts, you’ll remember that wheat stimulates your pancreas to secrete insulin.  This is especially a problem when over-consumed (which is usually the case).  This spike in insulin in your bloodstream sends your body into hormonal frenzy and over time will shift your body into a fat building imbalance.  In other words, you’ll pack on the pounds…  especially in areas such as belly, butt and thighs.

While looking your best is important to most of us, it’s even more alarming to know what scientists have found wheat is doing inside of you.  Proteins called ‘gliadins’ are present in wheat and when they come in contact with your insides, create inflammation.  You might be wondering, why is inflammation bad?  Inflammation is your body’s response to a foreign invader.  If it’s not supposed to be there, inflammation will occur.  Over the long run, inflammation can lead to a host of diseases and/or health conditions.  This can include anything from allergies to cancer and higher susceptibility to illness to heart disease.

So the real question is, do you want to put yourself at unnecessary risk?  In addition to the fat building hormonal cons…

My love,

Dr. Kristin

Are you forgetting the most important meal of the day?

Remember the old saying, ‘breakfast is the most important meal of the day’?  It could not be more true.  If you are trying to lose weight and have come to a plateau, re-evaluate your eating schedule.  Are you having breakfast within 30 minutes of waking?  If you are not, and you begin to eat within 3o minutes of waking, you will continue to lose weight.  But why?

As you sleep during the night, your body is using amino acids that you consumed in your food to repair tissues.  Amino acids, the smallest particles that make a protein, are called the building blocks of life.  Once your supply has run out, your body begins utilizing muscle tissue for this need.  Muscle tissue is metabolically expensive.  In order to counteract this, you need to consume proteins.  Since during a full nights rest, you have not consumed proteins for 8 hours (or however long you slept), your body is in need.  If you do not eat upon rising, your body stays in starvation mode and will break down muscle tissue to supply this demand.

The general rule is to eat a protein rich meal within 30 minutes of waking.  One of the best proteins to consume is an egg.  It supplies your body with all essential amino acids.

Please do yourself a favor…  If you are not eating breakfast on a regular basis, start!  It will help boost your metabolism and you will see the difference in your energy levels and in weight loss.


My love,

Dr. Kristin

Sometimes the truth hurts. Please read.

Jon Rappoport's Blog

Can you trust Whole Foods?

By Jon Rappoport

March 13, 2013

Whole Foods has announced that, by 2018, all GMO products sold in their stores will carry GMO labels, so customers know what they’re buying.

Whole Foods has also asserted they are working with their suppliers to find non-GMO raw ingredients, so that current GMO products sold in the stores can become non-GMO.

Whole Foods presents this two-pronged program as their best shot at making intelligent consumers into game changers.

More and more consumers, at Whole Foods, and hopefully other markets that follow suit, will choose non-GMO products; many markets will find and stock non-GMO products; the trend will move America’s buying public away from GMOs in a very significant way.

That’s the best-case scenario.

Mike Adams, at naturalnews, has stated in several articles that activists must a) keep a close eye on what Whole Foods does for the…

View original post 2,317 more words

Squats are a girl’s best friend

If you’re not squatting, I want to help you start!  It’s one of the most functional, butt blasting, fat burning, feel good exercises out there.  For a female, squats are especially useful in the vain game since we deposit a good amount of cushion in our bottoms.  The more muscle you use in a resistance exercise, the more fat busting testosterone is produced.  Muscle is more metabolically active, which means less fat.

Function wise, how many times a day do you need to squat?  Think about it…  Every time you need to go to the bathroom.  Granted you’re not putting 50 lbs on your back as you do it.  But in the long run, your grannie legs will thank you!  Plus many people do not realize the extent that squats strengthen your pelvic floor.  The pelvic floor is the group of muscles that extends from your pubic bone to your tailbone (in no specifics), which surrounds your urethra and anus and aids in control of excretion.  That means no unnecessary urine leaks, which is especially useful if you plan on having children.

So what do you need to do to start squatting?  Well, you have several options.  You can begin with air squats at home.  Stand with your feet hip distance apart, toes turned outwards 30 degrees.  Now lower your tush towards the floor, throwing it back instead of straight down (your knees should be directly over your ankles when you reach the bottom).  Think of sitting back on a chair.  Lower your butt to the floor as far as you can, below parallel please (this means your rear is below your knees)!  Repeat until you cannot do any more.  Know that you will be sore!  It can be hard to get used to being sore after a new workout, but think of it like a badge of honor.  It means you made progress.

When you need more of a challenge, you can add weight to your back.  Anything from a gym bar to dumbbells or kettlebells by your side.  I start with low weight to warm up, and then move up according to my strength levels.  (I push myself, but the heavier you go, you need someone to spot you.  This is only for advanced lifters.)

I really hope you considering squatting as a new part of your exercise routine!  Squats really are a girl’s best friend!

My love,

Dr. Kristin

Headache schmeadache


It is estimated that 20% of the population suffers from daily or weekly headaches, including common migraine headaches.  Many of whom, do not get relief and learn to live with the pain.  Pain is never normal, and for those of you who are living with it there may be a solution if you look deeper…

Tension headaches are the most common type of headache, which as suggested by the name come from STRESS.  When a person is dealing with high levels of stressors (i.e. job, finances, relationships, etc), the sympathetic nervous system kicks into overdrive.  This is the part of your nervous system in charge of “fight or flight” situations, meaning it gets you ready for action, or puts your body on alert.  When this system is constantly being activated, it increases muscle activity, specifically speaking here, in the muscles around the head, jaw, and neck.  Have you ever noticed you are clenching or grinding your teeth?  Are your top teeth touching your bottom teeth? (They should never be touching!)

The tension in these muscles can cause jaw pain, or pain around the TMJ (temporomandibular joint), neck pain, headache that feels like it is coming from your sinuses, headache behind the eye(s), sensitive or ringing in the ears, and/or phantom toothaches.  Quite a list, considering is it just stress, right?

Research has shown that the primary site of tension headache pain is located in the temporalis muscle (located right above your ears) and the nerve that supplies it, trigeminal.  The constant stress put on this nerve from muscle tension can lead to common migraine headaches, and of course nausea, sensitivity to light, etc that come along with it.  Over time, it can also begin to damage the TMJ joint itself.

Added to the muscle tension, we use our jaws over 5,000 times a day to talk, eat, and swallow.  And if you have a “bad bite” or malocclusion (which includes overbites, openbites, crossbites, crowded teeth, or missing teeth), it complicates the situation even further!

If you relate to any of the symptoms/problems above, chiropractic care can help.  A neurological, orthopedic, chiropractic, and muscular evaluation will help determine the cause of your pain.  From there, an individual treatment plan is constructed.  If there is a dental issue, it is important to also receive treatment from your dentist, which may include an orthopedic appliance to assist with muscle relaxation and prevent further wearing of your teeth.

Just remember, it’s never normal to feel pain.  Life is short, there’s no point to spending any of it in pain!

My love,

Dr. Kristin

Muscles are sexy

I’ve heard a lot of women I know talking about not wanting to get ‘all muscley.’  But what does all muscley mean anyway?

Muscles are important for a lot of things in life.  The stronger they are, the easier it is for you to lift, push and pull anything.  Strong muscles create stronger, denser bones.  Muscles means more testosterone so you can feel better, stronger, and heal more quickly.  And more muscles equals less subcutaneous fat.  Sounds like a win win to me.

So what’s the problem?  I know most women do not want to look like ‘those body builders.’  I promise you, unless you are a freak of nature, you are not capable of developing that much muscle mass.  Plus, many (if not most) female body builders are using some type of supplementation, if you know what I mean.

Most importantly, as my boyfriend and many other men I know can attest to, muscles are sexy!

My love,

Dr. Kristin

What kind of exercise should you really be doing?

I go to the gym and 9 times out of 10 all the women are on the cardio equipment.  And I ask myself, why?

I am not in any way demonizing cardiovascular exercise.  I get on a bike or treadmill every time I go into the gym.  It’s great for the health of your heart and vasculature, among many other things.  What I want to know is where are all the women lifting weights?

Many of us in the gym are trying to lose weight or tone up.  The best way to do that is to lift weights!  What we need to think about in the gym is testosterone, a very important fat burning hormone.  In order to convert your body in to fat burning mode, testosterone needs to be increased.  As it is, women do not have very much testosterone, on average about 40-50mg/dL (men average between 200-1000mg/dL).  So don’t worry, it is nearly impossible to beef up in the gym from lifting weights.  We just don’t produce enough testosterone to do that.  (If you’re thinking about the female body builders out there, don’t bother.  Most likely, they’re taking supplemental testosterone, which is known to many as ‘steroids’.)

I know many of you are somewhat reserved when it comes to start lifting weights.  I want to put the bug out there.  Lifting weights will actually help you burn fat and lose that last bit of weight!  And don’t worry, muscles are sexy!

For a full detailed hormonally correct eating and exercise plan, check out my ebook Abs After 30.

My love,

Dr. Kristin

Don’t get that egg on your face!

I, personally, cannot go a day without eating an egg.  I love them.  But when I go to the grocery store, I never know which ones to buy.  Which type of egg is the best for me?

The labels they put on eggs can be deceiving.  When I first realized what all of them actually meant, I was shocked…  There are 5 typical classifications; organic, vegetarian-fed, cage-free, free-range, and pastured (not pasteurized).

The first, organic, seemingly would be the best for you.  However, this only means that the chicken’s food is free of harmful chemicals.  It speaks nothing to how the chickens were raised.  Vegetarian-fed chickens are only given grains for their diet, which seems like it would be healthy, except for the fact that chickens need to get protein from grubs and bugs.  So this term also means that the chickens do not have access to the pasture.  Next up are the cage-free hens, which sounds very humane.  Unfortunately, these chickens are not confined to their cages, but usually are left in a dark barn.  Not a very good place to roam and find nourishing things to eat.   A step up from cage-free is the free-range chicken.  These lucky birds not only get access to roam around the dark barn, but also can go out to the yard, where they can stand on a fenced in piece of dirt or cement.  This was definitely not what I thought free-range meant.  Lastly, the pastured chicken makes it appearance.   Pastured means that the chickens are free to roam through the pasture, or grass-fed.  They can eat the grubs and bugs they were meant to, in addition to the food they are given.  This type of egg usually comes from small farms that sell their product at local markets.

So why eat pastured eggs?  What difference can there really be?  Well, Mother Earth News conducted an egg experiment in 2007 to see what the differences really were.  In comparison to the U.S. Department of Agriculture (USDA) data for commercial eggs, pastured eggs contained: ⅓ less cholesterol, ¼ less saturated fat, ⅔ more vitamin A, 3 times more omega-3 fatty acids, 3 times more vitamin E, and 7 times more beta-carotene.

Personally, I’d rather get more bang for my buck.  I’ll be making my next egg purchase at my local market.

My love,

Dr. Kristin

Heal your body… With NUTRITION!

When a person is wounded or injured (including recovery from surgical procedures), the body has conditional increases in nutrient needs to facilitate proper and rapid healing.  The following steps will create the internal environment necessary for recovery:

  1. Drink extra water.  Have a large glass as soon as you wake up in the morning, before lunch, and before dinner.  Two of water’s important functions are joint lubrication and muscle recovery.  Even mild muscle cell dehydration can slow the bodies repair process.
  2. Get plenty of protein.  When you are injured, slight deficiencies can lengthen recovery time.  Have at least three servings a day of foods, such as fish, chicken, turkey, and non or low-fat dairy.  Beef and pork are also good sources of protein, but tend to be high in fat, so use them in moderation.  You can also acquire extra protein in your diet by using protein powder to make shakes and smoothies.  This is especially recommended if you are vegetarian.  Use 25-40 grams of protein per drink.  The RDA is your bodyweight in pounds multiplied by 0.364 for grams per day.  Injuries and wound healing – BW x 0.5, regular exercise – BW x 0.6, surgery – BW x 0.7, muscle-building – BW x 0.8.
  3. Take a multivitamin, multi-mineral formula that provides you with at least 100% of RDA for all vitamins and minerals.  Read labels carefully.  If you use a one-pill-a-day formula, you will probably need to take additional calcium and magnesium.  Other formulas require you to take three or more pills a day to achieve amounts listed on the label.
  4. Take extra vitamin C.  It activates enzymes needed to repair wounds and connective tissue.  During your recovery, multiply your body weight by 10 and then round to the nearest 100 to find out how many milligrams of vitamin C you need per day.  For example, 152 lbs x 10 = 1520, rounded to the nearest hundred = 1500 mg per day.
  5. Do your best to stay away from junk food.  Eating less junk food is always good to do, but is especially important when recovering.  Foods like soda, chips, candy, cake, pies, doughnuts, and cookies are low quality sources of calories.  If you have a sweet tooth, try snacking on fresh fruits or sports bars such as Clif, Power, Balance, or Met-Rx.  Ice cream lovers are advised to eat low or nonfat yogurt instead.
  6. If you are on a weight loss diet, put it on hold until you feel better.  Increase the number of calories you eat to a level where you maintain your current weight.  Trying to lose weight and recover at the same time will slow down the healing process.  This, in turn, will inhibit your weight loss goals by extending the time you are unable to exercise at times and intensities required to burn body fat.
  7. When you are better:
  • Continue to drink plenty of water.
  • Reduce your protein back to two servings a day unless you are involved in heavy athletics.
  • Try to maintain healthy snacking habits.
  • If you are on a weight los program, resume it.
  • Reduce your vitamin C intake to 500 mg per day.

Continue to take your multivitamin at least 5 days per week.

My Love,

Dr. Kristin