The Doctor's Blog - Gary Spanier
Consumer Reports on Back Pain 
Monday, May 11, 2009, 10:13 PM
I have been asked to post a Link to the Consumer Reports article on treatments for Back pain. Here it is:

http://www.consumerreports.org/health/medical-conditions-treatments/back-pain/overview/back-pain.htm


enjoy




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SWIMMING - Soak or Swim 
Wednesday, October 17, 2007, 10:03 PM
Many times in the office, patients ask me "What can I do to feel better?" My suggestion is to get in the swimming pool EVERY DAY. Sound extreme? Let me give you 5 reasons why you should be in the water Every Day:

1) Your HEART RATE goes down between 5-20% when your body is immersed in water above the heart.

2) Your BLOOD PRESSURE goes down between 5-20% when your body is immersed in water above the heart.

3) Swimming is an excellent form of exercise. Because the density of the human body is very similar to that of water, the body is supported by the water and less stress is therefore placed on joints and bones. Therefore, swimming is frequently used as an exercise in rehabilitation after injuries or for those with disabilities.

4) Swimming is primarily an aerobic exercise due to the long exercise time, requiring a constant oxygen supply to the muscles, except for short sprints where the muscles work anaerobically. As with most aerobic exercise, it is believed to reduce the harmful effects of stress. Swimming can improve posture and develop a strong, lean physique, called a "swimmer's build:" lean throughout, with wide shoulders and a smaller lower body.

5) Breathing excercises can be accomplished by doing specific swimming strokes or by swimming distances under water. This is done to increase lung capacity, which leads to lowering the body's resting heart rate.

I hope atleat 1 of these reason will motivate you towards the pool. Sit in the water up to your neck and soak, walk in the pool, tread water, or swim. I personally swim daily, and compete with friends on how far underwater we can swim. I can do 50 meters underwater. Thats up and back in an olympic size pool. I do this because one of my morning rituals is to perform Breathing Excercises, and the underwater swimming helps me stretch my lungs for a longer and deeper breath. Just like you would stretch a rubber band before using it.

How far can you swim underwater?

enjoy

Dr. Gee






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Nutritional Guide 
Tuesday, July 4, 2006, 04:37 PM
Needless to say, proper nutrition plays a vital role in your physique transformation. Remember that your goal is to Increase muscle tissue, which will enable you to not only attain the much-Desired lean, firm, toned, and slim look, but most importantly, burn FAT.

Basic rules to remember:

1) Concentrate on WHOLESOME FOODS
2) For Fast weight loss, MINIMIZE carbhohydrate/sugar intake
3) Increase your PROTEIN INTAKE
4) Vary your diet
5) Drink plenty of clean water


Specifically, what foods you should eat is up to you. Stick to the rules.

Dr. Gee

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Why Take CoQ10 
Saturday, March 11, 2006, 09:36 PM
There are not many supplements that I suggest for people to take. If you eat a wholesome diet, supplementation is minimal. A good multi-vitamin ( which i discussed last blog), to help insure against GAPS (or holes)in your diet. The other main supplement you will need is CoQ10. CoQ10 is not a vitamin. Its an enzyme.. a co-enzyme actually. Enzymes basically assist by acting as a catalyst for chemical reactions. A co-enzyme is actually an enzyme's assistant. Its main goal is its anti-oxidant effects. Anti-oxidants basicallly defend your body against FREE-RADICALS ( by-product/waste product of chemical reactions in the body. These free-radicals cause many age-related diseases, including cancer). Besides its powerful anti-oxidant properties, CoQ10 also plays a critical role in energy production.

I will link a basic information article on CoQ10 on the Related Link below. Dosage amount varies. If taking oral pill supplements, I suggest between 100-200mg capsules. I personally take 150mg or 200mg capsules.. Sometimes I skip a day. I dont take it too religiously. I like to change things up. When I'm feeling run down or ill, I take a CoQ10 every 6 hours..

Give it a shot.

Enjoy

Dr.Gary Spanier

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Do I Need to take a Vitamin? 
Friday, March 3, 2006, 09:05 PM
Simple answer : Yes. It's basically insurance against GAPS in YOUR DIET.

More and more people are realizing that what they put in their mouth's and bodies does make a difference in the way they look, feel, and also the length and quality of their life. There is much confusion, with advertisements, and infomercials that suggest you need this or that. I feel that overall, if you eat a Wholesome and Balanced diet, your need for supplementation is minimal. If most of your diet is Processed food, then your need for vitamin supplementation is more dire.

Instead of going over reasons why you should take specific vitamins like Vitamin A, Vitamin C, Zinc, etc., I will simply give you the brand that is the Most Efficient, in both Potency of Recommended Dietary Allowance (RDA), and Price.

Here it is. I will Provide you a link to the website, so you can use their Store Locator to find a store near you where you can purchase. The brand is NATURE'S PLUS, and the product is Ultra II one a day, SUSTAINED RELEASE. This product costs about $30 for a bottle of 60 pills ( 2 month supply). so basically $15 a month. Worth It? YES!

look at the %RDA, on the vitamin and compare to your vitamin. I have not seen many vitamins having 100mg of the B-Complex. Most vitamins I have seen have 20mg of the B-complex, or even have MCG ( microgram ) not MG levels. ( kinda sneaky)

click Related link below and enjoy

Dr.Gary Spanier


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