Coconut Milk Vs Almond Milk

More and more people are becoming vegan, "fat" conscious, and sensitive to lactose. At the same time, more people are stirring away from soy milk, because of the rumors that it may lead to cancer (like everything else in the world according to someone somewhere), and leaning more towards coconut or almond milk. So which of these two is better for you? Well that depends on the person drinking the milk and their body. However, it can be said that almond milk is most likely a better for you if you are drinking one of these on a regular basis because it doesn't have the saturated fat that coconut milk does, and in our world today we are getting way more saturated fat than desired! That being said coconut milk does have some great benefits including: being rich in fiber, vitamins C, E, B1, B3, B5 and B6, as well has containing minerals such as iron, selenium, sodium, calcium, magnesium and phosphorous (The Health Benefits of Coconut Milk). To decide just how much of each milk you would want to have per week you'd have to figure out your personal vitamin, mineral, and fats levels, but a good suggestion would be: if you are having one of these milks everyday then maybe try to have almond milk five days a week and coconut milk the other two. You could also mix them! A little coconut milk in the almond milk! Again, only you and your doctor can decide what exactly you should be in taking on a regular basis, but this is just a little piece of information for you to consider when making your grocery list.

Source: Jo Lewin, BBC.com, http://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

Cold, Flu, or Allergies?

      

      A lot of people are getting sick right now and sometimes it is hard to tell what exactly you have because some common illness' share quite a few symptoms. This year has been a big flu year in the U.S., and like any other year we are always faced with colds and allergies. All three of the previously listed can cause congestion, fatigue, and respiratory issues, so which one do you actually have? Below is a chart marking out symptoms and which illness typically occur along side them.


Source:  http://newsinhealth.nih.gov/issue/oct2014/feature2

Symptoms	Cold	Flu	Airborne Allergy
Fever	Rare	Usual, high (100-102 °F), sometimes higher, especially in young children); lasts 3-4 days	Never
Headache	Uncommon	Common	Uncommon
General Aches, Pains	Slight	Usual; often severe	Never
Fatigue, Weakness	Sometimes	Usual, can last up to 3 weeks	Sometimes
Extreme Exhaustion	Never	Usual, at the beginning of the illness	Never
Stuffy, Runny Nose	Common	Sometimes	Common
Sneezing	Usual	Sometimes	Usual
Sore Throat	Common	Sometimes	Sometimes
Cough	Common	Common, can become severe	Sometimes
Chest Discomfort	Mild to moderate	Common	Rare, except for those with allergic asthma
Treatment	Get plenty of rest. Stay hydrated. (Drink plenty of fluids.) Decongestants. Aspirin (ages 18 and up), acetaminophen, or ibuprofen for aches and pains	Get plenty of rest. Stay hydrated. Aspirin (ages 18 and up), acetaminophen, or ibuprofen for aches, pains, and fever Antiviral medicines (see your doctor)	Avoid allergens (things that you’re allergic to) Antihistamines Nasal steroids Decongestants
Prevention	Wash your hands often. Avoid close contact with anyone who has a cold.	Get the flu vaccine each year. Wash your hands often. Avoid close contact with anyone who has the flu.	Avoid allergens, such as pollen, house dust mites, mold, pet dander, cockroaches.
Complications	Sinus infection middle ear infection, asthma	Bronchitis, pneumonia; can be life-threatening	Sinus infection, middle ear infection, asthma

Making Education Fun

Don't you love when you come across an instructor of any sort that makes what you are learning fun and entertaining the whole time? ME TOO! As technology advances so does the amount of learning opportunities and tools by which to increase our knowledge base. Nowadays YouTube is a great way to learn new skills or information in a fun creative way. My favorite educational videos on YouTube come from "Doc Mike Evans". He talks about various health conditions, health facts, and/or tips, and does it in a creative way, which keeps you interested the whole time. It's been getting warm here in Santa Barbara and that means we all need to stay hydrated, and with the right liquids! Check out Doc Mike Evans' video on water below!

Doc Mike Evans Single Best Drink

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

Female Triathletes at Risk For Pelvic Floor Disorders

        

      Research is showing that female triathletes are presenting more and more problems with pelvic floor disorders and other complications. Though this article doesn't provide information on what exactly is contributing to this problem (for example is it age, nutrition, or genetics), it does show that there is an increasing number of female triathletes with like symptoms. As a result, this is an article that all women should read, and something that all women should be aware of.

 Female Triathletes at Risk For Pelvic Floor Disorders

The Truth About "Light" and "Sugarfree" Items

                                               Well here goes the good old media again!
      While the number of overweight and obese Americans continues to rise so do the numbers of "Fat Free" "Light" and "Sugar Free" items. When looking for "healthier" food options there are many different routes people take; however, a common one is to try to switch your regular food items to the "Light" or "Fat/Sugar Free" options. This is where the media and marketing people fool us! What many people don't know is that both fat and sugar are used in many food products to aid in a couple different things, but mainly shelf life and most of all taste. If a food company takes one of those items out of the recipe then the food is going to decrease dramaically in the areas listed above. As a result of this they tend to add more of the other item. For example, many fat free cookies contain nearly twice the amount of sugar as regular cookies, and same goes the other way, many sugar free cookies have almost twice the fat as a regular cookie. So instead of helping people lose weight, many of these items are actually contributing to weight gain and all the chronic diseases that go along with it. Bottom line, NEVER TRUST THE FRONT OF THE PACKAGE! Always read the nutrition label on the back and compare different items before choosing one.


Fun Fact: Did you know food companies can list anything on their box as long as it is a true fact? For example: on a Cheerios box it may say "You can lower your cholesterol in 30 days!". Well yes this is true. Almost anyone can lower their cholesterol in 30 days; however, it is not because you are eating Cheerios! Cholesterol only comes from animal products. This is a good fact to remember when looking at foods that use the marketing phrase "low cholesterol" or "cholesterol free". If you go to a store and find items that say the things listed above, most likely they aren't even animal products so DUH they don't contain cholesterol! This is just a marketing tool to sucker us buyers into purchasing products. Even if we don't realize it, our minds see the words "free" and "low" on food labels and immediately think "healthier". Don't let them get you! Read the nutrition labels!



Source: Samin Moham, Cottage Hospital RD

Planks

              

              Want to get stronger, but don't have much time? Planks are the exercises for you!

 Now no one exercise will get you a rock hard body, especially not in 15 minutes or less (contrary to what the infomercials might tell you). However, if you want to do a good workout in a hurry you should try doing variations of different plank exercises. Planks are an amazing exercise to get your whole body engaged. They not only work the abdominal muscles, but also help build shoulder strength, and leg strength. Do a few of these exercises mixed with a little cardio work, and you've got yourself as good of a quick full body workout as you can get! Of course, like any exercise, these need to be done properly in order to be effective. Below is a picture of proper form for a forearm plank. A forearm plank is a good starting point for your plank endeavors!

Source: www.livestrong.com. "Do Plank Exercises Really Develop Abs?"

On Fasting and the Power of Information

There is a long-standing notion that a ‘normal’ diet consists of three square meals a day, often with snacking in between. If you aren’t a ‘breakfast person’, you’ve probably been on the receiving end of some well-intentioned but factually-lacking advice to change your ways to fit that standard.

In reality, there are a variety of dietary strategies to go along with the variety of goals one can have for their body. One example is ‘intermittent fasting’, which has experienced a recent boost of interest and attention in the fitness world. Intermittent fasting is pretty much exactly what the name suggests, integrating periods of 14-18 hour fasting into your weekly dietary routine (and there are so many variations you can do within this framework!). In this strategy it is just as much about what you do eat as what you don’t eat, and depending on your goals what you eat when you aren’t fasting will vary. It is not a diet to try inconsistently or just on a whim, but when applied intelligently there is a lot of data to support its validity as a tool on your fitness journey.

This blog is not intended to convince anyone to try intermittent fasting, or to cut meals out of their day. It is merely to remind us that nutrition is not one-size-fits-all and that just because someone doesn’t eat like you doesn’t mean that they are unhealthy. Ultimately the important thing is to evaluate your goals and do your own research to find the approach that will work for you.

For more information on intermittent fasting, check out these articles:

On Minifasting

The importance of research

For beginners

Sitting, A Cause for Disease?

       

        We are constantly hearing that we need to be more active as a society and that we spend too much time sitting down or being sedentary. To a lot of people I think this sounds a lot like when you're mom told you that you shouldn't eat too much Halloween candy; and what was your response to her "but why?" Well the reason you should be less sedentary is the same reason you shouldn't have eaten too much Halloween candy, IT WILL MAKE YOU SICK! Recent studies have shown through 47 different investigations that a greater amount of sedentary time results in greater risk of all diseases; especially cardiovascular disease, diabetes, and cancer. Good news is that participants who had the same amount of sedentary time as the other participants, but also regularly moved around, proved to have a lower risk level. So whats moral of the story? Your mom was right! And so is the idea that we all need to get up and moving more! If you need some help doing that join our gym Fisher Strength and Health! We have personal trainers we can refer you to in order to help get you started, and great exercise classes for all levels! Start getting healthier today!

Call us today!
(805) 963-3439



Source; http://www.nlm.nih.gov/. Dr. Cindy Haines. January 20th, 2015.

Cold Laser Therapy

        

         Have aches and pains that won't go away? Have an injury that just won't seem to heal? Well we have cold laser therapy!
         Cold laser therapy utilizes different wavelengths of light to deep heat tissue and help to accelerate the healing process. This type of therapy has been successfully used to treat many different conditions including (but not limited to):
        -Acute and Chronic Pain
        -Bursitits
        -Tendonitis
        -Muscle Strain
        -Ligament Sprain
        -Back Pain
        -Soft Tissue Injuries
       We have also had much success with this therapy in our own office. Many patients have reported feeling better with as little as one laser treatment, and other chronic pain injuries have felt significantly better with as little as three treatments! This therapy is non-invasive and pain free! Call us today if you to want to try it out!

Lawson and Fisher Chiropractic (805) 963-3439



Source: www.coldlasers.org. "What Is Cold Laser Therapy".

New Years Resolution

     

      What was your New Year's resolution? For so many people their New Year's resolution is (or always is) to get in shape and lose weight. Those two goals are great, but not always the easiest to achieve; or are they?
       For a lot of people the definition of getting in shape means working until you drop in the gym everyday, and cutting out all foods you love. THIS IS NOT TRUE!! If we all change our mindset from "I want to get in shape, and lose weight" to "I want to get healthy", all of a sudden these New Year's resolutions will become significantly easier.  According to the Center of Disease Control and Prevention, obtaining a healthier lifestyle is as easy as just moderately exercising for a total of two and half hours a week, and including more fruits, vegetables and whole grains in your diet. Two and a half hours a week?! That's only 20 minutes a day! That would be a good hike, a long walk, a little jog, anything that gets that heart rate up for 20 minutes a day! Or you could do three good hour long workouts throughout the week and call it good! Now I don't know about you, but that sounds a lot easier than I expected.
     Once we wrap our heads around the idea of just trying to have a healthier lifestyle (including more fruits, vegetables, whole grains in our diets, and moderately exercising throughout the week), then we will naturally start losing weight and getting into shape. This New Year's resolution does not have to be one that is hard to achieve; it can be as easy as picking an apple over chips at lunch, choosing  some water over Gatorade when your thirsty, and walking that block or two to get your lunch instead of driving (or just making your lunch at home). Achieving a healthier lifestyle will naturally help you achieve weight loss goals, and help you obtain the body you've always wanted! This is so much easier than we have all believed it to be! So this year lets all strive to make those small changes that will lead to life long benefits! WE CAN DO THIS!!



Source: Centers for Disease Control and Prevention. Heart Disease; Prevention: What Can We Do

How Blueberries Can Help Your Overall Health

     
        Not only are these little blue treats delicious, but they can also help improve brain function and life span! Studies have shown that blueberries can help slow age-related damage to brain cells, including decreasing memory loss. Recent studies done on fruit flies and organisms called C. Elegans, have shown that blueberries may also extend one's life span.
        In the case of the fruit flies, blueberries were given as a regular part of their diets, and researchers discovered that they not only lived 10% longer than those who did not regularly eat blueberries, but that their physical activity levels also increased. Results were even more dramatic in the study involving the C. Elegans. These organisms were routinely given supplements of blueberry extract, and researchers found that their average life span increased 28%. They also found a significant improvement in the organisms tolerance of stress within their environment, and a 20% reduction of age-related proteins that impair function. So when your out grocery shopping don't forget your blueberries! Take little steps to improve your health everyday!



Source: Life Extension Magazine July 2012, by Susan Evans