This page is aimed to give you daily tips and inspiration directly from Dr. Travis. If you would like to be notified, please feel free to contact us to add your number to the Breaking Bread WhatsApp group.

Dr. Travis Mitchell
09:33 | 14 October 2019

A patient sent this to me...such a wonderfully simple practice.

I would suggest stopping every hour and consciously breathe to reduce your heart rate. Remember the ratio of breath in to breath out is 1:2. In this exercise I would suggest count to 3 for breath in and count to 6 for breath out. 

Find your relaxed point in the midst of the chaos.

Dr. Travis Mitchell
09:29 | 14 October 2019

I have recently had a few patients with Tremors and Chiropractic Care is showing promising benefits. I have created this information regarding tremors; please feel free to pass them on.

Dr. Travis Mitchell
09:25 | 14 October 2019

I have recently had a few patients with Tremors and Chiropractic Care is showing promising benefits. I have created this information regarding tremors; please feel free to pass them on.

Dr. Travis Mitchell
09:24 | 14 October 2019

I am certainly not a huge promoter of specific diet plans...eating to your specific requirements and following a balanced eating style has always proved to be more sustainable. 

We highly recommend taking note of how your metabolism responds to your eating plan. This is accomplished by:
1) how quickly you digest your food
2) how consistent is your energy every day & all day
3) the efficiency of the elimination cycles of the body
4) how quickly your body bruises and heals
5) the health of your skin, nails and hair (they are the last part to receive your nutrition!)
6) your recovery, resilience and adaptability to life’s challenges physically, emotionally and chemically
7) how well your spine and nervous system coordinates the functions of all parts of the body. 

As you learn how your body responds to certain foods you can empirically determine what you should be eating when! 

Happy eating and let me know if you wish to find the eating program that fits you and your family.

Dr. Travis Mitchell
12:48 | 11 October 2019

Squats are a great form of lower body exercise but if down incorrectly it leads to more problems then good. Correct Form always over repetition.

Dr. Travis Mitchell
12:43 | 11 October 2019

I am certainly not a huge promoter of specific diet plans...eating to your specific requirements and following a balanced eating style has always proved to be more sustainable. 

We highly recommend taking note of how your metabolism responds to your eating plan. This is accomplished by:
1) how quickly you digest your food
2) how consistent is your energy every day & all day
3) the efficiency of the elimination cycles of the body
4) how quickly your body bruises and heals
5) the health of your skin, nails and hair (they are the last part to receive your nutrition!)
6) your recovery, resilience and adaptability to life’s challenges physically, emotionally and chemically
7) how well your spine and nervous system coordinates the functions of all parts of the body. 

As you learn how your body responds to certain foods you can empirically determine what you should be eating when! 

Happy eating and let me know if you wish to find the eating program that fits you and your family.

Dr. Travis Mitchell
09:52 | 09 October 2019

I spent the day at a music festival yesterday and all the grass and sand upset my sinuses. I have be reminded of the Chronic Sinus issues I had 10 years ago. This was the protocol that I used at the time and today I have done it religiously (3 steams done so far...with Saline Spray after) and already I am recovering.

Dr. Travis Mitchell
09:51 | 09 October 2019

Sinus Secret

Dr. Travis Mitchell
15:27 | 04 October 2019

“I want to be healthy!” This is an incredibly common statement that I hear. 
I will challenge you as to what does that mean?

The WHO defined health as an optimal state and not merely the absence of. An optimal state of physical, emotional and social wellbeing and not merely the absence of pain and symptoms. 

So what is your optimal state? 
What is it that currently limits you / hinders you / interferences with your activities of daily living? 
What do you want to be able to do without those hinderences? 

Be truly healthy and not just without pain.

Dr. Travis Mitchell
15:26 | 04 October 2019

The new patient today with her x-rays showed that she had phase 3 spinal degeneration. Phase 3 degeneration has been accumulating for 25 to 30 years from the original time of injury. 

Patient was so surprised..."how is this possible when I have only had pain for the last couple of months? Surely I would have felt that?"

The sad reality of degeneration / arthritis / wear & tear is that it often occurs without symptoms. Occasionally the person will notice restricted range of motion, stiffness and diminished control the movement but not massively apparent.

As the degeneration accumulates it waits for the moment when the last straw breaks the horses back. The last straw is never the heaviest; it is often just awkward and unpredictable. Then the patient is an a sudden chronic state which makes it difficult to change. 

I urge people take note of their body functions, take note of the accumulation of pressure and stress, take note of how their body responds...not just to rely on pain and strong symptoms to tell them whether they are doing good or not.

Every day, every thing you do, is either helping or hurting you.

Dr. Travis Mitchell
08:13 | 02 October 2019

Aerobic VS Anaerobic

Aerobic running is done during long runs. Aerobic means “in the presence of oxygen”. This is the type of running you do when you feel “slow” and comfortable. When running aerobically, your muscles can get enough oxygen from the blood to process the energy in the cells (burning fat in most cases). The minimal waste products produced during aerobic running can be easily removed, with no lingering build-up in the muscles.

Speed training gets you into the anaerobic zone: creating an oxygen debtAnaerobic running involves going too fast or too long for you, on that day. At some point in the workout, when you reach your current limit, the muscles can’t get enough oxygen to burn the most efficient fuel, fat. So they shift to the limited supply of stored sugar: glycogen. The waste products from this fuel pile up quickly in the cells, tightening the muscles and causing you to breathe heavily. You have encountered a condition called an “oxygen debt”. If you keep running for too long in this anaerobic state, you will have to slow down significantly or stop. But if you are running for a realistic time goal, and are pacing yourself correctly, you should only be running anaerobically for a short period of time, at the end of each workout and race.

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Galloway’s 5K/10K Running” and other books for your running library. You will also find training tips, training groups, running retreats and more.  

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com

Related Posts:

  1. Why does your body want to hold onto fat? 
  2. Jeff Galloway’s Giant Rubber Band 
  3. Vital organs kept in shape by running 
  4. Walk Breaks Can Improve Your Time

https://www.jeffgalloway.com/2017/06/26/aerobic-vs-anaerobic/

A wonderfully simple article about exercising with the correct breathing and oxygen supply - called aerobic respiration. 

Frequent and elongated times in anaerobic respiration has no benefit to the body...in fact it is incredibly harmful long term. 

Monitoring your heart rate while exercising really helps you know. Send me a message to find out more.

Dr. Travis Mitchell
08:39 | 25 September 2019

"I want to loose weight!" 

This is an extremely common human desire. To affect change in this regard you can only implement a few actions:
1) consume less calories by eating less or smarter
2) expend more energy by exercise more
3) clear out unused bulk in the digestive track by increasing bowel motions
4) clear out water retention through restoring your electrolyte balance 
5) improve your metabolism

A wholistic approach that works the best is to consistently target each aspect. 

To start the process learn what is your basal metabolic rate. I will discuss this tomorrow.

Dr. Travis Mitchell
09:33 | 23 September 2019

Tell us what else you wish to see happen in the practice? 

Have a great week

Dr. Travis Mitchell
09:16 | 23 September 2019

New addition to the office - a breast feeding nook.

Dr. Travis Mitchell
09:12 | 23 September 2019

Trust you had a successful week

Dr. Travis Mitchell
09:54 | 19 September 2019

The great argument of diets and eating plans is all too confusing. We abide by simple rules & they are super effective and non complicated: 
1) Balance nutritional plan
2) Whole Foods
3) Raw as much as possible
4) rule of hand
5) detox at least 3 times per year
6) 5 and 2 rule
7) everything in moderation including moderation

Happy Eating

Dr. Travis Mitchell
08:06 | 18 September 2019

Health research has shown that 6 factors promote great health and optimal function: 
1) great nutritional plan (not diets!)
2) being well hydrated. Make sure your urine is always clear and you avoiding diuretics (coffee, tea, soft drinks, salt, smoking) as much as possible
3) great quality sleep
4) consistent and regular movement of the body - diversely and dynamically
5) 30 minutes of stillness / quiet time every day (preferably eyes closed but wide awake)
6) positive neurochemistry 

We certainly add chiropractic onto that list for the reason that Chiropractic corrects the brains control of the mechanics of the body...

So what we propose is that you make a decision where you need to improve; gain knowledge in that specific area (send me a message and I will direct you specifically) and implement change for 3 to 6 months to see the progress! 

Good luck.

Dr. Travis Mitchell
09:25 | 17 September 2019

So commonly we understand that the issues we have in our body are related to our bad habits! 

I had a patient today who said he wished to give up smoking but he cannot. 
This brings to the conversation - "can old dogs learn new tricks?"

Neuroplasticity is the brains ability to rewire itself based on the stimulus or input recieved. That which we do repetitively we will hard wire into neural habit; become automatic. So if we wish to change something we need to change the hardwiring. 

The 21 days to break a habit does not apply here. What applies is: 
1) time - how long did it take you to set the habit this is how long it will take you to set the new habit
2) effort - how intense did you set the habit; you may need to practice something everyday; many times a day to change the habit
3) value - how important is it for you to change? 

Many will not put the time, effort and value in place and for them it is impossible. How about for you?

Dr. Travis Mitchell
09:09 | 16 September 2019

Bought new plants for the office; #SpringReady. If you have any thoughts for our garden please let me know...we looking to create a beautiful, relaxed sanctuary of healing

Dr. Travis Mitchell
09:06 | 16 September 2019

Saturday - Taught scouts how to juggle; what cool tricks do you know?