No Carbs? No Good!

There are so many different diet fads out there that go in and out of style throughout the years. One that I have heard a lot about throughout my life is a low carbohydrate or no carbohydrate diet. Like many of these fad diets there are some clarifications that need to be made.

1. There are carbohydrates in almost everything. Even fruits and vegetables. So if you are attempting a "No Carb" diet than, you are just setting yourself up for one, failure, and two, many vitamin and mineral deficiencies.

2. Your muscles and your brain use carbs as their primary source of energy for most of their tasks. If you serverly restrict your intake of this source then your body is forced to use other fuel sources such as proteins. If protein is used as a source for all your energy then it won't be able to function the way it is supposed to as your "building blocks". What does this mean? It means if you are injured or sick or get a wound you won't be able to heal like you would if you had a sufficient amount of carbohydrates to use as your main source of fuel instead of your "rebuilding fuel".

3. Low carb diets are fine as long as you are still getting the proper amount of carbohydrates (ask your doctor what they believe you should have per day), AND EATING THE RIGHT CARBS. Carbohydrates get a bad reputation because people only think about starches and sugars when they think carbs. Those are not the carbs you should be heavily including in your diet. The carbs you want to emphasize would be whole grains, fruits, vegetables, and legumes. These are full of vitamins and minerals that your body needs to function properly and not all the junk that is in CheezIts and cookies.

It is always a good idea when taking on a new eating regimen to not think of "what I can't have" but think of "what I can have" and in this case, and really in the case of just healthier eating in general, you want to think "more fruits and veggies".

5 Tips for Exercising in Warm Weather

We know many of you are passionate about fitness and maintaining a healthy lifestyle, and as the weather gets warmer it’s important to know your limits and stay safe in the heat. We've compiled a few tips to remind you of some simple steps you can take to stay safe while still getting a great workout.

1.  Drink plenty of water. This is the most obvious one but it needs to be said. It is crucial to take regular breaks to hydrate yourself during a workout, and it is also important to rehydrate after your workout is complete.

2. Try some fruit or veggies as a snack. They are a great alternative to sports drinks when you need to replenish your electrolytes during a workout.

3.  Time your workouts to avoid the hottest time of the day. This ‘peak’ heat period will vary from day to day so make yourself aware of the forecast and plan accordingly. It will make a huge difference.

4.    Wear loose, light-colored clothing. This is especially important if you will be doing any exercise outside. The darker your clothing is the more heat it will absorb and it can dramatically affect your body temperature. It’s really amazing the difference a white shirt can make. The ‘loose’ part of this equation is important too, tight-fitting clothes and absorbent fabrics will absorb your sweat instead of allowing it to evaporate, disrupting your body’s natural method of regulating its temperature.

5.    Listen to your body and be aware of the symptoms of heat stroke and heat exhaustion. Confusion, dizziness, cramps, nausea, and headache are just a few warning signs to look out for. When in doubt, don’t risk it. Get yourself in the shade and rehydrated if you start to feel weak. Be smart and don’t push your limits.

This is just the tip of the iceberg when it comes to staying safe in the sun. There are plenty of other precautions you can take, some of which can be found in the links provided below. Please take care of yourselves and be aware of the risks when you choose to work out in the heat. Here are a few links from around the web with some additional tips on ways to beat the heat and stay safe now that it’s getting warmer.

Some tips for exercising in hot weather

Some more tips

Just a few more tips

About heat and the body, warning signs

Mythbusters About Food and Your Body

Throughout our years we all hear certain things about eating habits, and the effects of certain foods on the body. Most of which say "eat this product at this time of day and you will get this result" or "don't eat these products and you'll get this result". Well here are a few myths you might have heard throughout the year's and their truths from pbskids.org

Myth: As long as I skip a meal, I can eat whatever I want at my next meal.   Fact: It's never a good idea to skip a meal, and it won't make up for eating unhealthy foods, or eating too much, the next time you eat. It's important to eat three normal-sized and healthy meals a day, and even a few snacks in between, so your body has energy when it needs it. Myth: As long as a food package says "all natural" on it, it's healthy to eat.   Fact: Even if something is labeled "all natural," it can still contain tons of sugar, unsaturated fats, or other things that can be bad for you. Some snacks labeled "all natural" can contain just as much fat as a candy bar! It's important to read the BACK of the package, where the Nutrition Facts label and ingredients list will spell it all out for you. Myth: If I'm not overweight, I don't have to be careful about what I eat.   Fact: Even if you've never had a problem with your weight, it's important to choose healthy foods every day. If you think of your body as a machine, then you'll want to use the very best fuel to keep that machine going strong, and that means staying away from junk food. Also, if you develop poor eating habits now, you could have a lot of problems with your weight and health in the years to come. Myth: I can sweeten my food as much as I want, as long as I use honey instead of sugar.   Fact: Chemically, honey is almost the exact same thing as sugar, and honey can even have more calories than regular sugar. Just like with sugar, try to use honey only in small amounts. Myth: As long as I take a vitamin pill every day, I don't need to be careful about what I eat.   Fact: Some nutritionists say that it's a good idea to take vitamin pills, but these pills can't give you everything you need-not by a longshot! Eating healthy foods gives you fiber, protein, energy, and lots of very important things that vitamin pills don't give you. So a vitamin and a bag of chips is still a terrible lunch. Instead, you've got to eat a balanced and nutritious meal. Myth: Sugar gives you energy. If you need a boost mid-afternoon or before playing sports, eat a candy bar.   Fact: "Simple" sugars like those found in chocolate, cookies, candies, and cakes definitely cause spikes in your blood sugar level, which may make you feel a quick shot of energy in your system. But after that first rush, blood sugar drops sharply, and you'll suddenly feel like you have less energy than when you started! Myth: Energy bars are a good way to get needed vitamins and minerals.   Fact: Energy bars can be a good source of carbs, protein, and fat, but they can be abused like any other food. Eat too many, and you're doing as much damage to your body as you would eating lots of candy, cake, and cookies. They're no substitute for low-calorie, no-fat snacks like fruit and vegetables, and should only be used occasionally if you're in a pinch. Myth: Carbs make you fat.   Fact: You may know someone who's on a "low-carb" diet-after all, it's the biggest weight-loss trend out there. These diets try to make people believe that carbs are just plain bad, but the truth is this: carbs, just like sugar and fat, will make you gain weight if you eat too much of them. If you eat them in average, balanced amounts, they're the best source of energy your body can find. Source:  http://pbskids.org/itsmylife/body/foodsmarts/article6.html

Bad Posture, Big Problem

As a continuation on our "Sitting, A Cause For Disease" article, read this interesting article Posted by PHS Chiropractic


Bad Posture, Big Problem
posted by PHS Chiropractic on Friday, January 09, 2015

Lifted 60 pounds lately? As a matter of fact, most of us do on a daily basis, thanks to the ubiquitous use of smartphones and other devices. When we lean over these phones, we can put up to 60 pounds of stress on our spines, causing bad posture and long-lasting pain, according to this recent article by National Public Radio. But chiropractors can support a growing number of "text-neck" patients using the Cervical Relief Pillow to gently restore proper cervical curvature and balance the effects of smartphone overuse.

"Tech-neck," the posture formed by leaning over a cellphone while reading and texting, is a big problem, according to the author of a newly published study in the National Library of Medicine.

Kenneth K. Hansraj, chief of spine surgery at New York Spine Surgery & Rehabilitation Medicine, says the bad posture can put up to 60 pounds of pressure on the upper spine — sometimes for several hours a day, depending on how often people look at their devices.

"It is an epidemic or, at least, it's a very common," Hansraj told The Washington Post. "Just look around you — everyone has their heads down."

An adult's head weighs about 10 to 12 pounds. According to Hansraj's research, which will be published next month in Surgical Technology International, tilting the head forward just 15 degrees can increase the force on the cervical spine to 27 pounds. And at 60 degrees — the common texting posture seen on sidewalks, metros and office hallways everywhere — the stress on the spine can hit 60 pounds, thanks to the forces of gravity.

"People spend an average of two to four hours a day with their heads tilted over reading and texting on their smartphones and devices. Cumulatively this is 700 to 1,400 hours a year of excess stresses seen about the cervical spine," Hansraj's study reads.

And a high school student, according to the research, could spend 5,000 more hours hunched over this way.

"These stresses may lead to early wear, tear, degeneration, and possible surgeries," Hansraj writes.

While it is nearly impossible to avoid technology, Hansraj says in the study that people should make an effort to look at their phones with a "neutral spine," sending their eyes downward, not their heads.

Proper upper spine posture, he says, is generally defined as aligning the ears with the shoulders while keeping the shoulder blades pulled back.

For more information call D'Ann Lawson and Kevin Fisher at (805) 963-3439



Source: http://www.phschiropractic.com/learn/blog/bad-posture-big-problem.aspx