Jun 2015
Change that diet!

How many times have you worked out to burn off that cheeseburger you ate for lunch? Turns out this isn’t the recipe for success!


Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ’round the clock, you can’t transform your body if you constantly give in to cravings, high-fat foods and sweet treats. The truth is, flat abs are made in the kitchen, and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.


“Consume excess calories and you have to counterbalance them,” says Sara Haas, RDN, spokesperson for the Academy of Nutrition and Dietetics. “And it’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake.”


Read on for reasons why aligning your nutrition plan with your exercise routine will help you get the body you want.


1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”


Instead, opt for a healthier form of chicken such as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat meal here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.


2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.


You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, RDN, founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.


Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.


3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”


Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.


4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories or not enough of either–may make you feel slow and less driven to exercise. “Diet and exercise are a feedback loop,” says McDaniel. “When you eat well, you are motivated to move, and when you move, you are more motivated to eat better.” Consider, for instance, a low-carb, high-fat diet; it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.


5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.


Keeping your diet in check will help because to become truly toned, you’ll need to build muscle and burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.


6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studies have found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries(such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.


Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”



Jun 2015
HITT the beach!

In honor of sunny days and warmer temperatures, now’s the perfect time to say so long to the weight room and take things outside. And why not head straight to the shore? Apart from the beautiful views and mood boost from spending time in the sun, your muscles will have an extra challenge stabilizing you in the sand.


“Working out in the sand adds a ton of resistance to any exercise you’re doing,” says DailyBurn trainer Anja Garcia, who loves getting her sweat on outside when she goes on vacation. And HIIT (high-intensity interval training) is a natural choice for outdoor workouts because you can condition the whole body efficiently, without any equipment. This popular training method challenges your aerobic and anaerobic systems, meaning you’ll improve cardiovascular endurance and build strength at the same time. Plus, your muscles will work overtime blasting more calories than they would with just steady state cardio alone (also known as the afterburn effect).


Ready to soak up some sun and feel the right kind of burn? Try these three HIIT workouts designed by Garcia with the surf and the sand in mind. They’re short, sweet and sure to leave you sweating! Now go on and HIIT the beach!


HIIT Workout #1: 10-Minute Tone Up
Ten minutes is all you need for a killer burn. Set up two towels 20 yards from one another and then HIIT it! Warm up with 30 seconds of skips and 30 seconds of walking lunges. Then, complete three rounds of the exercises below with 30 seconds of rest between each round.


  • Single-leg bounding: Drive the right knee up and leap off the left leg, pretending you are gliding through the air. Repeat on the other side. Try to get as high as possible.
  • Plank drag: Set up towels 20 yards apart. Start in a plank position with one towel under your toes. Drag your toes towards your hands by engaging your core, then walk your hands out again so you’re closer to the far towel.
  • Side shuffle: Shuffle laterally from one towel to the other, facing the same way as you go there and back.
  • Inchworm pushups: Hinge at the waist, bend down and walk your hands away from your feet so you’re in a plank position. Do one pushup, walk your feet toward your hands and repeat.
  • Long jumps: Bend your knees and jump as far as you can towards the other towel! Keep jumping for the whole 30 seconds.


HIIT Workout #2: Tabata Bang!
Get off your towel and try some Tabata! Complete 10 alternating lunges, 10 squats and a 30-second plank hold to get warmed up. Then, alternate 20 seconds of work with 10 seconds of rest for each exercise in the circuit. Complete eight rounds.


  • Surfer get-ups: Start on the ground in a low plank position with your hands under your shoulders and your belly touching the sand. Push up from the ground and jump into a squatting position with the right leg in front of the left, as if you’re balancing on a surf board. Remember to squeeze your glutes and engage the core! Return to the original plank position and repeat with your left leg in front of the right for the surf stance.
  • Lateral plank: Assume a plank position with your hands directly under your shoulders. Take two steps to the right while maintaining a plank, and perform a pushup. Repeat the process by moving back to the left. Perform another pushup and repeat.
  • Lunge jumps: With the right leg in front of the left, get into a lunge position so your knees are both at 90-degree angles. Use your core and quads to ump straight up, switching your legs in mid-air. Land with your left leg forward, then repeat.
  • Twisting mountain climbers: In a plank position, bring one knee to the opposite elbow. Quickly switch legs and twist the opposite knee to opposite elbow. Try to have your knee touch your elbow for every rep.


HIIT Workout #3: Perfect 10 Circuits
Get strong and lean with this workout that will challenge your whole body. Use your abdominals to stabilize your core during the lunges and jump squats, and give it all you’ve got with the sprints at the end of each circuit. Complete five rounds total with 30 seconds of rest between rounds.


  • Lateral lunges: Step right leg out into a lateral lunge with the left leg straight. As you stand up, drag the left leg back to standing while using the sand as resistance. Repeat movement on the other side.
  • 180-degree jump squats: Squat and touch the ground, jump 180-degrees clockwise and touch the ground again. Repeat by jumping 180-degrees counter-clockwise. Two jumps equals one rep.
  • Down dog pushups: Start in a down dog position. Walk your hands out to a full plank, perform a pushup and then walk your hands back to down dog.
  • Shuttle sprints: Place two towels about 20 yards apart, and using them as markers, start at one and sprint to the other. That’s one! Keep your speed up, sprinting back and forth five times (10 lengths total).



Jun 2015
Make that gym time count!

Everyone knows it’s hard to find that extra time to work out everyday – so use these 7 tips to make sure you’re making the most of it!


1. Socializing too much: We love our workout buddies as much as anyone else, but when it comes to gym time, make sure you and your buddy are on the same workout wavelength. That means she should be just as dedicated to an effective workout as you so you can both get in and get out (and then catch up!).


2. Going slow and steady: Not every workout has to be a sweaty endeavor, but if your go-to gym workout involves reading a magazine on the treadmill — or, even worse, talking on your phone — you’re wasting your time. Speed it up with intervals so you can push your potential — and your calorie burn.


3. Not having a plan: If you’ve gotten to the gym but you’re not sure what to do, trying to decide on the right exercise can be a major waste of time. Before you go to the gym, take a few moments to plan how you should be working out; you’ll get to the gym and know exactly what you should be doing.


4. Taking too many breaks: Keeping your heart rate up is key to your workout success, so if your workout is full of breaks and water-fountain trips, it’s time to cut a few out of your routine. Limit breaks between intense intervals and circuits (by doing supersets) to reap your workout’s cardio and calorie-burning benefits in a shorter amount of time.


5. Idling in the locker room: If you’re not focused, a quick locker-room trip can turn into 20 minutes of trying to find your socks or being distracted by your phone. Keep your gym bag organized, and try to go to the gym at off-peak times if possible in order to make the locker-room stop quicker.


6. Only using the machines: Sure, those strength-training machines can help you work certain muscles, but often they are just a waste of time. Using the machines at the gym means you become less engaged with your workout and are also only spot-training muscle groups — both of which are prime time-wasters. Cut your time on muscle-isolating gym machines, and use that time instead for total-body strength-training moves, like this full-body circuit workout with weights.


7. Not knowing what you’re doing: If you’re new to the gym, going in without any advice or instruction can mean a haphazard gym trip; even worse, your gym newbie status can lead you to perform moves improperly for an ineffective workout. Instead, take advantage of the free training consultation many gyms provide; you’ll be able to learn more about essential strength-training moves and the gym floor setup. You should also take beginner-level fitness classes so you can follow along and learn instead of trying to figure it out yourself; being part of a class can make the gym feel less intimidating when you’re new.




Jun 2015
Green Tea = Good

A new study out of Japan conducted on green tea drinkers has uncovered some amazing statistics that just may cause you to change your brew of choice.


That fact that green tea is good for your heart isn’t anything shocking – but just HOW good green tea can be for your ticker and consquently your lifespan – that’s big news.


This Japanese study – appearing in the Annals of Epidemiology – has shown that drinking 7 cups of green tea a day could cut heart disease risk death by a massive 75%.


Researchers followed over 12,000 people between the ages of 65 and 84 for five years. Compared with people who drank less than one cup of green tea per day, those who drank 7 had, in addition to the impressive heart benefits, a 55% lower risk of death from any cause.


Their risk of death from colorectal cancer was also slashed by 31%.


Now, the researchers say that these strong effects may be due to a lifetime of heavy green tea drinking.


But, given all of the other benefits of green tea—protection against Alzheimer’s, lower risk of prostate cancer, and help with weight loss—I say there’s no such thing as “too late” for green tea.


Especially when you look at some recent work at the Chinese University of Hong Kong. There, scientists have reported that the cells of regular tea drinkers (an average of 3 cups per day) may actually have a younger biological age than the cells of people who don’t drink tea.


They found that the DNA sequences at the end of chromosomes that shorten as cells age were a good bit longer in the tea drinkers.


So what’s that mean?


A difference of about five years of life.



Jun 2015

 Case of the Mondays?

Another case of the Mondays? Here’s a few solid reasons from Life by DailyBurn to motivate you to pen – not pencil – that Monday sweat session into your appointment book for good.

1. You’re more likely to work out the rest of the week.
Hello, clean slate. Exercising on Mondays can get the ball rolling for your workout routine. “There’s something about starting on a Monday that makes you feel like you’re off to the right start,” says Gretchen Rubin, author of New York Times bestseller Better Than Before, which advises on how to master daily habits. “This idea of ‘don’t break the chain’ is really powerful.” This philosophy, she says, can motivate you to exercise on Tuesday, Wednesday or whenever you pencil in your next workout


2. You’ll smile more.
Got a case of the Mondays? You’re not alone. Research shows that the average office worker doesn’t crack a smile until 11:16 a.m. But exercise could help you beat those Monday blues. One common benefit of physical exercise is that it releases endorphins, the hormones that make you feel happier. Nothing feels as great as a finished workout, right? And science backs us up. According to researchers, children and young people had improved self-esteem after exercising. Plus, if you’re running or playing outside in the sunshine, you’ll get an extra dose of happiness. One studypublished in Environmental Health and Technology found that a simple five-minute walk outdoors helped improve mood and perceived well-being.


3. You’ll quell anxious thoughts.
Dreading that mountain of paperwork gathering dust on your desk over the weekend? It’s not uncommon to feel apprehensive about heading in to work. But don’t go hiding back under the covers just yet — you may want to hop on the treadmill for a few miles instead. Studies show that aerobic exercise can lessen general anxiety. Plus, high-intensity exercise has been shown to reduce anxiety sensitivity, or the fear of anxiety that is often a precursor to panic attacks.


4. You’ll kickstart good self-control.
It may take some willpower to lace up those sneakers, but exercise is actually a great way to harness more discipline for other areas of your life. Moving around for as little as 15 minutes has been shown to help people manage cigarette cravings and withdrawal symptoms. Why? Exercise releases GABA, a neurotransmitter that helps keep you in control of impulses and can quiet anxious brain activity.


5. You’ll catch better zzz’s.
Sleep-deprived office drones, take heart. Resistance exercise can help reboot yourcircadian rhythm, the internal body clock that controls your sleep cycle. And in case you needed extra motivation to keep sweating it out during the week: One study revealed that four months of consistent exercise helped chronic insomniacs sleep 45 minutes more per night.


6. You’ll boost brainpower.
Need to ace a presentation this week? Hitting the gym could be your secret to success. Physical exercise has the potential to increase levels of BDNF (brain-derived neurotropic factor), which is shown to help build healthier nerve cells. One study showed that strenuous exercise helped participants perform better on a memory test. Scheduling a sweat session before you put your nose to the grindstone could help you absorb new concepts faster, too. Another study revealed that participants could learn vocabulary 20 percent faster after intense physical exercise, compared to the control group.


7. You might make more money.
Lifting weights may not lead to an immediate promotion, but it can’t hurt your chances at some extra cash. One study found an association between gym habits and higher pay. Employees who exercised regularly earned nine percent more than their couch potato peers. Cha-ching!



Jun 2015
Olive oil - gooood!

How familiar are you with the health benefits of olive oil? Not only is it the preferred healthy substitute for any cooking oil – but will impact your body positively in many ways.


Olive oil is the king among oils and is a real source of health, and a real cure that offers myriad benefits to the organism. Olive oil is the best choice for your salads and all your other meals. Olive oil is rich in carotenoids and great reserve of antioxidants. High quality, cold pressed olive oil contains vitamin E and unsaturated fatty acids that are extremely beneficial for the body.


We Distinguish Three Types of Olive Oil:


Virgin olive oil (olio vergine) – The healthiest and best quality olive oil, which is obtained from the first cold pressing of the whole olives, where the olive seed must not be crushed. In the procedure for extraction must not come to the use of heat and it is allowed only so called “Cold extraction”. Virgin olive oil has less than 1% free fatty acids.


Nutritionists extra-virgin olive oil consider as very healthy food, rich in chlorophyll, carotene, lecithin (a natural antioxidant stimulates the metabolism of fats, sugars and proteins), polyphenols (antioxidants) and essential vitamins D, E and K.


“Provence” oil (named by the southern area of France, where it grows) – This is the oil with lower quality, which extraction goes to crushing the seeds of the fruit, and also in this procedure the extraction of heat is not used.


Wood olive oil is an oil with the lowest quality, is obtained by re-extraction of the residue after production of “Provence” oil under the influence of heat. This oil is used exclusively for the production of soaps and for technical oils.


Health Benefits of Olive Oil


Olive oil is a real treasure trove of substances that our body needs them, so we will try to present you what are the health benefits of consuming olive oil.


Olive oil strengthens the immune system, protects the heart and blood vessels, but also acts against chronic degenerative diseases. Unlike some other products, olive oil has been often examined and tested, and its benefits are recorded and confirmed in many scientific medical journals and portals. Olive oil is the protector of the stomach and have a strong anti-inflammatory properties. We can say that olive oil is a boon for almost all organs in our body.


There are studies that have shown that olive oil helps patients with breast cancer. Antioxidant polyphenols, found in cold squeezed olive oil, reduce the effect of the gene HER2, which affects the development of breast cancer, showed the results of research of Spanish scientists.


Dr. Javier Menendez from the Catalan Institute of oncology and Dr. Antonio Segura Carretero from the University of Granada, examining what ingredients are most effective against breast cancer, found that quality virgin olive oil contains a number of “phytochemical” ingredients that can cause death of cancer cells.


Oleic acid, the main component of olive oil, block the action of oncogenes HER-2 / neu that cause the development of cancer and are found in 30% of patients with breast cancer. It is about aggressive forms of cancer with little chance of survival. Scientists believe they finally discovered why the Mediterranean diet is so healthy.


Virgin olive oil is used in the treatment of stones in the gallbladder. It is a very good natural cure, which stimulates the secretion of bile.


Olive oil can be used for treatment of skin ulcers, and is used in the form of heated coatings.


Olive oil helps in inflammation of the intestines or stomach. In those cases, take one to two teaspoons of virgin olive oil.


Virgin olive oil is highly valuable and useful supplies and for healthy people. One teaspoon, 3 to 4 times a day on an empty stomach, is an excellent remedy for low mobility, rigid joints, indigestion, constipation, for diseases of the liver and the stomach, but also for many other diseases.


All Mediterranean cuisines can not be imagined without the use of olive oil.


Salad with olive oil and garlic is rich in natural medicine medicinal ingredients, vitamins, minerals and most useful fats.


One Tablespoon of Olive Oil Daily for Healthy Liver

The liver is an extremely important organ because it assumes the production of proteins in the blood, and participate in the process of its recovery. In addition, the liver helps strengthen and stimulate digestion. So it is no exaggeration to say that pure liver means health, vitality, healthy appearance and good mood.


Every day you can do something good for your liver. On an empty stomach you need to drink a tablespoon of olive oil mixed with lemon juice. It is important to drink this mixture on an empty stomach, and then you can breakfast.


After only a month will experience changes. You will reduce eye bags, complexion will look shinier and digestion will be great. In addition, you have the feeling that you are full of energy.


Olive oil extremely helps in opening channels of the liver and gall bladder. Lemon is also good at it, and thus is a brilliant source of vitamin C, so it protects blood vessels from cholesterol deposits.


Jun 2015
Are you food literate?

Food Literacy is understanding the process of how food gets to your plate and what types of foods should be on your plate.


Sounds simple, but there are a lot of moving parts. One researcher defined food literacy to including planning and management, selection, preparation and eating. Jamie Oliver’s advocacy for food literacy in the U.S. the past few years has made it painfully clear Americans don’t really know the best foods to eat and default to starchy, sweet and processed.


Beyond the balance of produce, grains and proteins in our diet there is more to consider. How much energy is used to produce our food? Should Americans eat the average of nine ounces of meat daily? (answer no!) How often should be buy local? How important is organic? It quickly gets complicated!


Recently at the Urban Ag Conference, I had the opportunity to listen to food advocates talk about food literacy. Community workers in poor areas talked about how little information is needed to move families to healthier eating habits without harming budgets. Here are some ideas we can all implement in our own communities:




The most subversive thing we can do to fight “BigFood” is to prepare meals at home. Home cooks used fresh ingredients and less sugar and salt and very little (if any) food additives and dyes.


But saying that and implementing that are entirely different things.


Community participants need to teach people how to cook healthy foods. This can be done at Farmers Markets, through community classes, and through the school system. We can work with local elected officials to find funding and develop program that best meet local needs. Don’t look for blanket solutions, look for methods that resonate with your community.




We can be role models in our community by practicing what we preach. Bring a healthy appetizer to your next party or talk to a neighbor about your farmers market finds. Give a demonstration in your kid’s school about the amount of sugar in drinks. Heck, start a blog about healthy eating.




If you’ve ever been on a diet you know how easy it is to slip back into old habits. Even if you feel better with new food choices, life can get in the way and people can backslide. That’s OK, don’t judge, just be there for your community and continue to help those who ask (please don’t foist yourself unto people who don’t want the attention!).




Any food you’re sharing with others needs to taste good. Let’s face it green smoothies that seem to glow are alarming to someone who would rather chomp on a hamburger. Develop a few recipes that are flavorful, easy to share and inexpensive.


Take the Food Literacy Quiz at TrueFoodMovement.com!


Jun 2015

Choose wisely!

in fact, these methods – including electrical stimulation and ultrasound – almost never help someone who requires physical therapy, and according to the APTA, can even cause harm. Schedule a consultation with a FIX physical therapist today and get back on the road to health.


The American Physical Therapy Association (APTA), which has joined the Choosing Wisely Campaign, is supporting an initiative designed by the American Board of Internal Medicine Foundation to encourage conversations between patients and health care providers with the goal of providing better treatment. Instead of resorting to the heating pad or ice pack, APTA contends an active treatment plan, including exercise to restore strength, will have “a greater impact on pain, mobility, function and quality of life.”


“The evidence for any beneficial effect is almost nil,” Dr. Tony Delitto, University of Pittsburgh, told NPR. In addition to his responsibilities as chairman of the UPitt’s department of physical therapy, Delitto assumed the role of chairman of the group that wrote the “what not to do” list — five physical therapy recommendations for the Choosing Wisely Campaign.“When I graduated with my physical therapy degree in 1979, these physical agents were a large part of practice,” explained Delitto for the benefit of NPR. “We’ve had a hard time getting rid of them.”


Of course you have! Anyone who has ever been comforted by a snug heating pad is not about to take this news lying down (or, um, they might). Consider, for instance, one Linda Nichols, a former patient, who added these comments to NPR’s article discussing the topic: “You can have my heating pad when you pry it from my cold, dead fingers!! Or from my warm cozy fingers.”


However, science is science and science is now saying no more heating pads or the like. “There is emerging evidence that passive physical agents can harm patients,” wrote Delitto and his co-authors in their number one recommendation for therapists. In particular, the authors believe “communicating to patients that passive, instead of active, management strategies are advisable” amplifies a patient’s fears and anxiety about being physically active while in pain. And this can prolong recovery, add to costs, and may even increase the risk of needing injections or surgery.


Certainly, no one wants surgery, so perhaps it would be wise to take a look at the new rules addressed to physical therapists and which, in their entirety, read as follows:


  1. Don’t employ passive physical agents except when necessary to facilitate participation in an active treatment program.
  2. Don’t prescribe underdosed strength training programs for older adults. Instead, match the frequency, intensity, and duration of exercise to the individual’s abilities and goals.
  3. Don’t recommend bed rest following diagnosis of acute deep vein thrombosis after the initiation of anticoagulation therapy unless significant medical concerns are present.
  4. Don’t use continuous passive motion machines for the postoperative management of patients following uncomplicated total knee replacement.
  5. Don’t use whirlpool for wound management.



Jun 2015
I Run...

How did you celebrate National Running day?  Here’s 9 ways people you know are having fun today – and staying healthy.


1. Signing Up for a Races


Nothing gets you motivated like a deadline. Some favorite races: Skirt Chasers, in which women get a 3-minute head start before the men are let loose; New York’s Fun Run and Happy Hour, which features post-race drink specials; and the Zooma Half Marathon & 10K series, featuring post-race shopping, massages and wine. Find a race near you.


2. Hitting the Bars


Pre-run: Grab an energy bar (we’ve picked the tastiest so you have the fuel to run your best).


Post-run: Toss back a beer. Research conducted at Granada University in Spain shows that a pint of beer, post-workout, rehydrates the body better than water. The carbs replace lost calories and researchers believe the sugars and salts may help the body absorb fluids more quickly.


3. Get Your Perfect Training Plan


Try a 10K training plan, to feel ready at the starting line and finish strong.


4. Easing the Knees


Runners have a decreased risk of osteoarthritis, the most common type of arthritis, according to a National Health and Nutrition Examination Survey. Running increases oxygen flow and flushes out toxins resulting in healthier cartilage and stronger ligaments around the knee. Already have knee pain? Find out how to nix it with these three moves.


5. Getting New Shoes


Over time (as little as 6 months) running shoes lose traction and their cushioning breaks down, making you more prone to aches. Which to choose? Check out our top picks (narrowed down from 44 shoes tested by 275 women). Still some life in your old pair? Donate them tosoles4souls.org, which provides shoes, free of charge, to those in need.



6. Thinking About Potato Chips


Good form makes you more efficient, which means you can go longer and stronger without using up more energy. Aim to maintain an even stride, with your feet under your body as you run, and keep your shoulders loose. Our favorite form tip: Nix the tension in your arms and hands by pretending you’re holding a potato chip in each hand.


7. Joining a 6-Legged Race


When you run with your four-legged friend, he gets just as many health benefits as you do. What’s more, running with your dog is a great way for you to bond and an easy way to stay safe on the road.


8. Losing Track of Time


If you’re a data fanatic, try leaving the watch at home. “Training without a watch lets you run with a greater sense of comfort,” says Frank Webbe, Ph.D., a sports psychologist who works with runners at the Florida Institute of Technology. “It helps your performance because you’re paying attention to your body rather than to the watch itself.”


9. Eating Dessert


The average women can burn 345 calories in just 30 minutes of running. That means you can have a 16-oz. milkshake, a 2-inch brownie with 2 tablespoons of real whipped cream, a cup of Ben & Jerry’s Chubby Hubby ice cream, or (that’s “or,” not “and”!) 3 Godiva truffles, guilt-free.



Jun 2015
It's a good idea!

Chiropractors are trained to work with women who are pregnant – and their care can greatly relieve many of the side effects commonly experienced by any expectant mother.


There are no known contraindications to chiropractic care throughout pregnancy. All chiropractors are trained to work with women who are pregnant. Investing in the fertility and pregnancy wellness of women who are pregnant or trying to conceive is a routine care for most chiropractors.


Some chiropractors take a specific interest in prenatal and postnatal care and seek additional training. Below represents designations of chiropractors who have taken advanced steps in working with infertility and pregnancy wellness.


  • DACCP – Diplomate with ICPA reflecting highest level of advanced training

  • CACCP – Certified with the ICPA reflecting advanced training

  • Member of ICPA reflecting special interest

  • Webster Certified – trained to work specifically with pelvic balance in pregnancy


Chiropractors that have been trained to work with pregnant women may use tables that adjust for a pregnant woman’s body, and they will use techniques that avoid unneeded pressure on the abdomen.


A chiropractor who is trained in the needs of women who are pregnant will also provide you with exercises and stretches that are safe to use during pregnancy.


Why should I have chiropractic care during pregnancy?


During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for the developing baby.


The following changes could result in a misaligned spine or joints:


  • Protruding abdomen and increased back curve

  • Pelvic changes

  • Postural adaptations


Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth. Breech and posterior positions can interfere with the natural ease of labor and lead to interventions such asc-sections.


The nervous system is the master communication system to all the body systems including the reproductive system. Keeping the spine aligned helps the entire body work more effectively.


What are the benefits of chiropractic care during pregnancy?


Chiropractic care during pregnancy can provide benefits for women who are pregnant.


Potential benefits of chiropractic care during pregnancy include:


  • Maintaining a healthier pregnancy

  • Controlling symptoms of nausea

  • Reducing the time of labor and delivery

  • Relieving back, neck or joint pain

  • Prevent a potential cesarean delivery


What about chiropractic care and breech deliveries?

The late Larry Webster, D.C., Founder of the International Chiropractic Pediatric Association(ICPA), developed a specific chiropractic analysis and adjustment which enables chiropractors to establish balance in the pregnant woman’s pelvis and reduce undue stress to her uterus and supporting ligaments. This balanced state in the pelvis has been clinically shown to allow for optimal fetal positioning. The technique is known as the Webster Technique.


It is considered normal by some for a baby to present breech until the third trimester. Most birth practitioners are not concerned with breech presentations until a patient is 37 weeks along. Approximately 4% of all pregnancies result in a breech presentation.


The Journal of Manipulative and Physiological Therapeutics reported in the July/August 2002 issue an 82% success rate of babies turning vertex when doctors of chiropractic used the Webster Technique. Further, the results from the study suggest that it may be beneficial to perform the Webster Technique as soon as the 8th month of pregnancy when a woman has a breech presentation.


Currently, the International Chiropractic Pediatric Association (ICPA) recommends that women receive chiropractic care throughout pregnancy to establish pelvic balance and optimize the room a baby has for development throughout pregnancy. With a balanced pelvis, babies have a greater chance of moving into the correct position for birth, and the crisis and worry associated with breech and posterior presentations may be avoided altogether. Optimal baby positioning at the time of birth also eliminates the potential for dystocia (difficult labor) and therefore results in easier and safer deliveries for both the mother and baby.


Chiropractors and pregnancy: Talk to Your Health Care Provider


As more women are seeking the benefits of chiropractic care throughout pregnancy, more health care providers are seeking trained doctors of chiropractic in their communities to refer their pregnant patients to. Discuss these options with your health care provider. If they are not yet familiar with chiropractic care in pregnancy, ask them to find out more about its many benefits. Most importantly, seek options that support your body’s natural abilities to function and find a team of providers who are respectful of your choices.