Dr. Jeffrey Donatello's Blog

Have I peaked your interest? I have a patient now that is down 44lbs and feels better than ever. And NOTHING has ever worked on her like this before. I have anther one that is down 20 + pounds and three or four others with similar stories. All you really have to do is give up gluten. This is found in wheat, barley and rye…sometimes Oats can be cross contaminated with gluten. That means no more bread or pasta. You will feel the withdrawal effects for about 3 days but after that when you start sleeping better and have more late day energy you will not want to go back.

Why Gluten? Well, about 70% of the United States population have at least one copy of a gene that will predispose them to have an abnormal immune system reaction to gluten.

This simply means that when 70% of the United States population, Caucasian population, eats gluten– it inflames them. When you’re inflamed, you’re body’s going to make a lot of cortisol. Increased cortisol is going to make it hard to lose weight (and will make easier to GAIN weight).
Take the gluten out and see how you feel. I bet you will thank me later.

http://en.wikipedia.org/wiki/Gluten-free_diet

Simply put….they dont bust their butt in the off season. Look at the age group podium next year and realize, the reason most of those people are up there is not natural talent but hard work. Prior to my first year of racing tris, my 5k time was 24:03. I ran a bit that year and was psyched to get it down to 22:30. After 4 years of training hard year round it is now in the low 18’s. This is not to brag, as there are WAY faster men and women out there than me, but its more to let people know that there is a huge amount of potential in each and every one of you. You just have to ask yourself, “how bad do I want it”.

If you really want it bad, make December through April a time when you reach out and go for it.

Here is how I intend to not train 20 hours a week and finish an Ironman.

After a hard 4 months of lots of interval work, my coach Janda Ricci-Munn has us starting our long rides and runs 12-13 weeks out. IM Austria is a short 12 weeks away on July 4th so we better be doing some longer stuff. I will tell you that the marathon in October really gave us a great running base so I think we are prepared well. I am going to only blog on the endurance stuff more to keep a record of my nutrition and how I felt. I really am not too worried about the fitness aspect of IM, but I do have a solid history of not fueling well. This will not happen this time if I can help it.

Fridays Ride: With Shawn Crotto south through Salisbury and Kingston. 4 hours, 75 miles, 18.6 MPH, 33 degrees windy, sunny. Average watts 195. Normalized watts not sure but probably 208 or so. Drank 48 oz of coconut water, 24 oz of electrolyte tablet and water, 3 GUs and 1 Lara bar. 500 calories from solids, 260 calories from coconut water and 60 from electrolyte tablet. 3:30 hours in legs started to fatigue no cramping. By hour 4 I was glad to be done. Pretty tired overall after but not totally smoked. Mild 1/10 nausea after finishing.

Saturday Run: With Jeremy Fletcher, 13.5 miles, 18 degree start, sunny, no wind, legs were tired from the beginning. Kept 7:40-8:00 pace throughout. Got done and while the legs were tired they were not toast. Could have slogged out another 7 or so before any cramping occured I bet.

We were in this Dominican neighborhood with our housekeeper getting braids in my daughters hair. If she was not with us, it would have been a bit scary as this is a poor group of people. Average minimum wage is 140/MONTH!!! I started to play catch with a six year old local and then his friend showed up. It then turned into an all out baseball game. As you may know, in the D.R. baseball is the thing. It is their ticket out and they all play it. David “Big Poppi” Ortiz and Manny Ramirez among others are from the island. This kid was awesome. He would crush the ball way over my head into what was a maze of tin “homes” and within an minute or two would run out and find the ball. It was cool to see the passion they had for the game.

When I told people I was going to the D.R., I think many of them thought we would be right near Haiti. The border is far away, but the Haitians are an intergral part of the Dominican culture. They are the worker bees. They do the jobs that the Dominicans do not want to do, similar to Mexicans in the southern border towns in the United States. The Haitians here stand out like sore thumbs in that their skin tone is very black and they speak French unlike the Dominicans who are lighter toned and speak Spanish. Most Haitians are here illigally but a blind eye is turned to it. I was told occasionally, they round them all up and send them back just to be politically correct. But the next day they find their way back over the border and continue their tough jobs. They are the ones working in the fields clearing brush with machetes for every hour the sun is up, perpetually soaked to the bone with sweat.

I did a lot of 10-12 mile runs into the countryside and the Haitians would always stare at me like I was nuts. But I made a point of saying, “hola” and I always got the brightest smile back at me and an “hola” in return (along with a big wave). Man are their teeth white. So it got me thinking, who is happy here and who is not. I think even though they are working in the fields doing intense labor, they are in a much better spot than if they were over the border in their home land. It also makes me uber-greatful to be living in the United States. If you havent seen third world poverty first hand, you really dont know how good you have it in America.

Hera are a few thoughts if you are staying on Encuerto Beach in Cabarete.
1. Get a 4X4 no matter what. The extra 200 buck is worth it.
2. Rent a board for a week. We got 2 boards and a boogie board for 100 american dollars for 6 days. Talk them down.
3. Bring your own pair of wetshoes, the reef is loaded with sea urchins. With the shoes you are all set.
4. It is perfectly safe to run here. Dont worry about it. You should worry about driving, not running. And dont bring new running shoes, they will get destroyed.
5. ALWAYS look in your re view mirror before any turn. I came very close to getting killed by a bus passing me on the left as I turned into a gas station with my blinker on.
6. As of March 2010, Casanova on the beach did 1/2 price meals from 4-6. Good deal good food.
7. Natura is VERY GOOD food wise.
8. This is a must. Sosua Ocean Village has the most beautiful cabanas near the water in their restaraunt. You must make reservations. They also have a water park that is cheap and great for little kids. Go there for an afternoon. It was nearly deserted.
9. El Choco Caves. The road is tricky but just ask as it is off of downtown in Cabarete. Drive in 1/2 mile and look for a small office on the right. You should not do this park on your own as the caves have locks on them and only a guide can get you in. For 15 bucks a person you get a 90 min tour. Very interesting and IMHO worth it. They bring you deep into 3 caves where you can swim.
10. Playa Sousa. Nice beach, dont go on the weekend. Great reefs offshore at one end. You must “pay” to park on the side of the road around 100 pesos. The old man then watches your car.
11. Playa Grande is a great beach. 45 minutes east. Go there.
Hope these help.

Read This!

Those pink and blue packets will kill you. Be VERY aware of what you put in your mouth when it comes to artificial sweeteners. Read this article for eye opening information.

How Fit Are You?
Jeff Donatello, D.C.

Fitness levels are like fingerprints in that they greatly vary from person to person. Since everyone is so different, how do you test yourself to see where you fit in? Most people have their own idea of perfection even though attaining this perfect body can seemingly be futile if not unhealthy. How many of you have thought to yourselves, “If I could just get back the muscle tone I had during my senior year in high school or “I really felt good before I started having babies, that weight was perfect for me.” Our fitness goals should be realistic. Lets face it, our bodies aren’t the same as they were fifteen years ago, but with the right attitude, they may get to be pretty close. Here are five components which, in my opinion, make up a fit person.

Muscular Strength: Do you need help lifting the dog food into the trunk of the car?
Muscular Endurance: Do you have to bring your arms down to your side every five seconds as you attempt to change an overhead light bulb?
Balance: Do you fall at least two times a year on ice or snow?
Flexibility: Do your hamstrings scream when you bend over to tie your shoelaces or pet your cat?
Cardiovascular Endurance: Can you take a brisk walk or jog without being winded?

I have developed a mini-test to give you a rough idea what level of shape you may be in. Keep in mind this is not the Presidents Council of Physical Fitness test, but it will give you a pretty good idea as to where are physically. Of course, I must include a disclaimer. If you have any inkling you may pass out and die or hurt yourself in any other way, shape or form from physical exertion of any sort, do not perform the following tests as they may be dangerous to you. That said, here goes;

Part One: To test how strong you are (muscular strength) assume the standard push up position. Men use straight legs while women can touch their knees to the ground. Do as many a you can without stopping.

Men
One pushup or less = 0 points
Two to Ten = 5 points
Eleven to Thirty = 10 points
Thirty One to Fifty = 15 points
Over Fifty = 20 points

Women
One or less = 0 points
Two to Ten = 5 points
Eleven to Twenty = 10 points
Twenty One to Thirty = 15 points
Over Thirty = 20 Points

Part Two: To test how your muscles stand up to repetitive stress (muscular endurance) we are going to use a test called the flexed arm hang. Find a chin up bar and pull yourself up so just your chin is above the bar. Hold this position for as long as you can while someone times you.

Women
If you get your chin over the bar = 0 points
Hold on for one to three seconds = 5 points
Hold on for four to ten seconds = 10 points
Eleven to Thirty seconds = 15 points
Over Thirty seconds = 20 points

Men
If you cant get your chin over bar = 0 points
Hold on for Ten seconds = 5 points
Hold on for Twenty seconds = 10 points
Hold on for Thirty seconds = 15 points
Hold on for One Minute = 20 points

Part Three: To test your balance, simply stand on a flat surface. Take one foot and lift it off the ground and place it onto top of the other foot. Take you arms and stretch them out straight to the side. Look straight up at the sky or the ceiling. Close your eyes.

If your other foot touches the ground within five seconds you get 0 points.
If you can stand on one foot for five seconds in this position you get 10 points.

Part Four: This tests basic flexibility. Without warming up, slowly bend at the waist with your arms outstretched. Do not cheat by bending your knees. As soon as you feel the knees bending, the test is over.

Men
Cant touch your knees = 0 points
Can touch your shins = 5 points
Can touch the tops of your feet = 10 points
Touch the floor and you get 15 points.

Women
Can touch your shins = 0 points
Can touch the tops of your feet = 5 points
Touch the floor with your fingertips = 10 points
Put both palms flat on the floor = 15 points

Part Five: This tests your cardiovascular fitness level. Measure out a mile course on a road with your car or go to a local high school track which is a standard quarter-mile in length. Run the mile as fast as you can and time it. Women subtract 45 seconds from your time.

Fifteen minutes and over = 0 points
Twelve to Fifteen Minutes = 5 points
Nine to Twelve Minutes = 10 points
Seven to Nine Minutes = 15 points
Under Seven Minutes = 20 points

After completing the five tests add up your scores

Results based on the Seinfeldian Scoring System

0-10 Points = Newman
10-27 Points = George
28-50 Points = Jerry
51-65 Points = Elaine
66-84 Points = Kramer
85 Points = With a perfect score you can be whoever you want to be!

Please comment how you did on the test. I look forward to your responses. Thanks

This is the number one thing I see the people I treat in my chiropractic office doing wrong when they lift weights.