Running (almost) barefoot in Vibram FiveFingers

This article was originally posted on 360mainstreet.com. 

Walking and running barefoot has gained a lot of popularity in recent years. You've probably seen people walking around in those goofy looking toe shoes (including me!). Vibram FiveFinger shoes are designed to be as close to walking barefoot as possible. With a rubber sole and a slot for each toe, these shoes feel like you aren’t wearing shoes at all.

Created in 2006, with two chiropractors serving on the biomechanics advisory board, Vibram FiveFingers have become extremely popular over the past few years. These innovative shoes were created to help people move as naturally as possible. 

More than 80 percent of runners suffer a form-related injury each year. When running, it is important to have your foot land flat or on your mid-foot as opposed to running with your heels hitting first. Landing with your foot in this position allows the impact of your foot hitting the ground to be dispersed throughout the body, instead of your feet taking all of the impact. This dispersion also strengthens your feet and lower legs, reducing the risk of injury. 

Average walking and running shoes typically add an inch of padding to the heel of the foot for comfort. This extra padding may seem like a good thing, but it causes many people to become heel dominant when they run, which puts extra stress on the rest of the body. 

If you go out for a run in Vibrams or barefoot, you will quickly change your running form if you run heel first as you will bruise your heel. When walking barefoot, the impact on the ground helps to strengthen your feet and helps to correct your form. Unfortunately, running has turned into a skill with the invention of shoes as it causes our running form to become unnatural. For more information about form, check out the article How’s Your Running Form. 

Another benefit of walking or running barefoot is that it increases the proprioception in your body. Proprioception is the brain/body connection, also known as coordination. The nerves in your feet increase their communication with your brain, leading to better balance, posture, biomechanics and improved running form. Wearing shoes for 8-16 hours a day, as most people do, minimizes proprioception and can eventually lead to loss of balance and greater risk of injury.

Walking and running barefoot or in Vibrams should be done gradually. It is best to start off running on a softer surface, such as grass or a dirt trail. If you have been advised not to run barefoot for any reason, be sure to have your running and/or walking form analyzed by a trained professional.


The closer to barefoot the better, but when Vibram FiveFingers aren't an option, choose shoes without thick soles, air pockets or that cause unnatural gait. For more information, visit myfivefingers.com, VibramFiveFingers.com, BirthdayShoes.com or contact Dr. Kehres at drkehres@kehreshealth.com

Vibram FiveFingers are available at Runners, 2831 Bay Road in Saginaw. Contact 989-790-4000 or http://www.runnersperformancestore.com for more information.

What is Corn Sugar?

There has been a lot of buzz lately about corn sugar -- the new name proposed for high fructose corn syrup. You may wonder what the difference is, but there isn't one, just a marketing ploy to improve the bad reputation high fructose corn syrup has earned over the past few years.

In my article High Fructose Corn Syrup -- better than sugar? I wrote about the negative health effects associated with high fructose corn syrup. A common ingredient in processed foods, the U.S. Department of Agriculture (USDA) estimates that HFCS accounts for roughly 41 percent of all caloric sweeteners consumed in the U.S.

As the New York Times reports, food products such as Hunt’s Ketchup, Ocean Spray Cranberry Juice and Wheat Thin crackers have stopped using high fructose corn syrup. The F.D.A. has six months to respond to the name-change petition. If the agency accepts it, the decision on whether to allow the name “corn sugar” on food labels may take another 12 to 18 months.

No matter if it is called high fructose corn syrup or corn sugar, it is still best to avoid. In excess, sugar is poison to our body and creates unwanted stress on our hormones and nervous system. Eat real foods, without the added corn sugar -- no matter how enticing its new marketing package is.

Dr. Dan's Veggie Shake

For the past few years I have been making vegetable shakes almost daily, and I have received a ton of questions about them and also a few crazy looks for drinking them (especially when I used to make them with broccoli!). These green shakes are an excellent way to get more nutrients into your diet throughout the day.

Sometimes I'll add protein to my shakes, but I typically drink it as a snack throughout the day. The great thing about a blender, is that you can mix anything together! I encourage you to try a veggie shake, and notice the increase in your energy levels.  I'd love to hear your favorite shake recipes.

Watch my video on vegetable shakes here!

Eat More, Weigh Less?

OK lets admit it, we have all read the number of calories on a package at the grocery store thinking we were doing ourselves a favor by limiting calories. Unfortunately, low calorie diets don’t live up to all the hype! Recent studies have shown that this type of eating will actually lead to weight gain after the initial weight loss. 

When you reduce the amount of calories in your diet, your body thinks you are going into starvation, and as a result any food that you put into your system will actually be stored as fat. 

The stress of calorie restriction on the body causes the release of excess sugar, that was previously stored in the liver. High amounts of excess sugar can lead to Type 2 Diabetes – which ironically can also be caused by eating too many calories. 

Instead of counting calories, focus on eating real, whole foods. When you eat real foods your body gets the nutrients it needs and your cravings will be eliminated. Alternatively, as the nutrient value of processed foods is so minimal, you will continue to crave foods until your body fulfills the nutritional requirements it needs. 

Just because a food is marked low calorie, does not mean it is a health food. Value real food and nutrient content instead of counting calories. 

To learn more about health myths, click here.

CrossFit

I’m always looking for new ways to switch up my work out routine, as it is important to constantly challenge our bodies and avoid getting stuck on a "human hamster wheel." 

Today I tried CrossFit for the first time and really appreciate the concept. According to Crossfit.com, the program “delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.”

I followed the routine on realfitnessgroup.com, today it was:

• 1 mile run 
• 109 squats
• 89 box jumps (24″ - 18″)
• 69 double unders while jump roping
• 49 burpees (down ups)
• 29 GHD sit-ups
• 1 mile run

It was a great total body workout that I could do with only a jump rope and pair of running shoes. Since I don't have a gym membership right now, I’ve been finding ways to get a great workout at home (besides pulling up carpet at the office as I've recently been doing).

The thing I really like about CrossFit is that everyone can do it, or at least a modified version of it. For box jumps, I used the side of my deck and for the GHD sit-ups I did leg raises, but since they are easier I did a few more. If you are unable to run, then speed walk the distance. If you are unable to do full squats, do partial squats. You can always modify each exercise to fit your needs and abilities. Do what you can, and push yourself each time to do a little more.

Have you tried CrossFit or a similar program? I’d love to hear your thoughts about it.

Why You Should Eat Organic

Check out this video by Kevin Gianni from the Renegade Health Show, it is a great demonstration on why you should eat organic foods.

On the Move

As you may have noticed, I haven’t updated my blog in quite awhile. Things have been a little busy on my end. My wife Jen and I got married on June 12th in Saginaw, Michigan at the Anderson Enrichment Center and had our reception at the beautiful Temple Theatre. The love and support from our family and friends has been amazing.

After the wedding, we headed to Costa Rica for our honeymoon and it was one of the best vacations we've been on. The land, culture and people there are simply amazing and we definitely have plans to go back in the future. We traveled all around the west coast zip lining, sailing, snorkeling and indulging in guacamole, pico de gallo and ceviche every chance we got!

When we got home from our honeymoon, I hit the ground running with my office Kehres Health & Chiropractic in Saginaw, Mich. Starting a business is never ending work, as many of you know from having done it yourselves. My new Web site is in the works and my beautiful wife Jen is heading up that project along with many other marketing activities while we open the office. Recently we decided on a logo as well! (What do you think?) We're planning to open in the next few months and I’ll be sure to keep you posted as we progress.

Life is an amazing journey and there is always something around the corner. I’ve learned many great lessons over the past few months mostly good and a few the hard way. You have to be able to adapt at a moments notice and no matter how much is on your plate, know that you will make it through. To quote one of my wife's favorite sayings, "Don't let the details become bigger than the purpose." Stressing over things you cannot control will not help you reach your purpose. All of these lessons will help bring me to the next stage of my life in regards to my family, my career and my personal journey! Thanks for your support.

Dream Big!

Dan

Take Time to Dine

This article was originally posted on 360mainstreet.com

We live in a very hectic world where it is rare to sit down long enough to relax. Most people are rushed throughout the day, and at the dinner table things are no different. Fast food restaurants line almost every road you drive down, making quick, unhealthy meals easily accessible. Unfortunately, it has become uncommon for a family to sit down and enjoy a nice, slow meal together.

When eating fast, food is typically not properly chewed, leading to improper digestion. Dr. Paul Fuhrman from the Advanced Wellness Center said, “If food is not properly chewed, much can go to waste, passing through the system as a fermenting, decaying mass, including those precious vitamins and minerals that we need to stay healthy.”

Many studies support taking time to enjoy a leisurely dinner. In 2008, the Journal of the American Dietetic Association found that sitting down to eat a slow dinner caused subjects to consume 10 percent fewer calories. Another study published in 2008 in the British Medical Journal found that eating quickly and eating until full tripled the subjects’ risk of being overweight. "Taking the time to chew tends to slow down the dining process, resulting in smaller portions needed to appease your hunger," said Dr. Fuhrman.

In many other cultures, it's not uncommon for a meal to last a few hours. Not only is eating a slow meal better for your health, but it's also better for your relationships. Societies throughout the world enjoy slow dinners and see them as a social time, not just a time to eat.

In 1986, Carlo Petrini foresaw the problem of fast food restaurants increasing the rate at which we eat our meals when the first McDonald's opened in Rome. Petrini started the Slow Food Movement as a result. The movement focuses on eating real, locally grown foods and enjoying them at relaxing, conversation-filled meals. Petrini wants our future generations to appreciate good, healthy foods and the interactions that go along with those meals as well.

Eating slower and appreciating real food is very important to your health. This is especially true because many fast food restaurants sell highly processed food that can lead to a variety of health problems, ranging from obesity to cancer to asthma. Try to find locally grown, organic meats, fruits, and vegetables, and make a home cooked meal. When you sit down to eat your next meal, take time to chew until there is no flavor left in the food. Enjoy the conversation, and don’t think of it as just a time to eat, but a time to both socialize with your friends and family and appreciate the food.