Platelet Rich Plasma Injection

Probably the most annoying part about our profession is the incredibly large amount of continuing education hours required. To get hours typically includes sitting through the most boring lecture and talks for up to 12 hours at a time. But then there's the other side of the spectrum, when you actually sit in on a surprisingly amazing lecture, so amazing that it changes the way you refer in your practice. In my husband and my office, we have teamed up with different Doctors from different fields to provide the best care possible to our patients. These include an orthopedist, podiatrist, pain management specialist and physical therapist. But one dreary, cold Wednesday evening last year, this sort of changed. We still use the same doctors when needed, but for knees, hips, shoulders and other joints we typically refer to Dr. Chadwick Prodromos of Illinois Sportsmedicine and Orthopaedic Centers. After listening to his lecture on knee, we were immediately impressed and wanted to learn more. He threw out statistics such as 80% of eligible patients successfully treated with PRP (platelet rich plasma) injections do not have to go through total joint replacement surgery. This amazed me, and if it was true, would save a lot of people from undergoing unnecessary cortisone injections or surgeries for conditions such as arthritis and tendonitis.

So what exactly is PRP? Platelets are found in blood, they are responsible for clotting. They also contain natural growth factors that the body uses to enhance healing. PRP is plasma in which the platelets have bene separated and concentrated by being spun in a centrifuge. These platelets are then injected into the areas of pain. PRP decreases pain and inflammation and enhances healing. Another bonus to PRP is that, unlike cortisone injections, the procedure can be repeated as many times as needed since there is no harm to the tissue as in cortisone injections. It is a very low risk procedure. The best part to me is that the procedure uses your own blood/plasma to heal your own body. Dr. Prodromos is currently performing this treatment as a 'trial' so it is technically considered an 'experimental procedure,' however they have tons of research to back it up. Here is a link if you would like to learn more on your own. We have now referred at least 25 patients over to him and the ones that were eligible for the procedure are doing well and have much less pain than before. So from our own research standpoint, we have had no negative feedback but did have a handful of patients that did not qualify for the procedure.

As I write this, my own mom is undergoing her first injection. I am anxious to hear how it goes and to follow her progress. I will most certainly update when I get more information from her. Also, here is the link to his website if you want to learn more or do your own research.

Vitamin D

Lately I've been feeling overly tired and run-down. I've also been in quite a daze lately and feel a bit of brain fog, can mostly describe the feeling as 'blah.' In addition, my muscles and joints have been overly sore after workouts, workouts I've done before and had no soreness from. I am not a big fan of going to the doctor but figured it was time for a physical and some blood work. Everything came back outstanding, my blood work profile looked like that of someone in their early 20's....except for Vitamin D. My Vitamin D levels are extremely low and all of the symptoms I've been experiencing can be explained by just that. My sleep has been affected, I have been tossing and turning more than usual, having trouble falling asleep and waking several times a night without being able to fall back asleep. Low Vitamin D levels are associated with sleep issues which explains the other symptoms of fatigue, brain-fog and feeling 'blah.' And being overly tired explains the soreness and aching of my body since I am still pushing it as hard as I was with enough sleep. So the good news is, I am super healthy for my age, the bad news is, I should know better and should never have stopped taking my Vitamin D supplement. People, including myself and even other physicians, don't realize the effect low vitamin D can have on a person. There is such a variety of vague symptoms that it is hard to pinpoint. This is even more important now since we are approaching winter and will get less sunlight exposure. We can't just go outside and get our 20 minutes anymore, so be diligent and get your Vitamin D levels checked!

Here is what you should aim for:

Vitamin D Range:

30.0 - 80.0 ng/mL (according to Roche Diagnostics who did my testing)

You will see a variety of ranges that are considered normal, some starting as low as 20, others 25 and so on. I personally feel that 50.0 ng/mL should be the low starting point for a range.

If you get tested and your Vitamin D levels are low, you should start supplementing with 1000 - 2000 IU's daily but always check with your Primary Care Physician first. I much prefer liquid drops to capsules, and use Bio-D-Mulsion by Biotics.

DIY Facial Scrubs

I am obsessed with a product at Lush called Ocean Salt. If you haven't tried it, you must, it's amazing (shh...even my hubby uses it occasionally)! It is a mixture of sea salt, vodka, grapefruit and a bunch of other stuff but it leaves my face glowing with on dry patches. It is pretty abrasive though and my skin is sensitive so I only use it once a week. But at $35 a large size, I figured I'd figure out a way to make a few of my own at-home versions of facial exfoliators to tide me over and keep my skin soft and glowing!

Here are a few of my favorites:

Honey Oatmeal Scrub:

1/4 cup oats

1 T honey

1/2 t nutmeg

Honey is very soothing and moisturizing. Oats are good for exfoliating the skin gently and is hypoallergenic. Nutmeg is anti-inflammatory and will help with acne/breakouts.

Coffee Scrub:

1/2 t olive oil

1 t honey

1 1/2 t coffee grinds

Coffee/caffeine is great for reducing puffiness and brighten the skin. Olive oil is a great moisturizer and will let the skin shine/glow. And honey is great for sootihng and moisturizing.

Sugar Scrub:

1 t sugar

1 t yogurt (unsweetened)

1/2 lemon juice

Yogurt contains a lot of nutrients that will help moisturize and tighten skin and lemon will help control oil and add brightness. These are just a few I like to use, you can mix and match and substitute however you like! Just be sure not to overdo the scrubs, sensitive skin types should stick to once a week, twice at most and those with less sensitive skin can use one every few days. Just pay attention to your skin and how you react, anything that causes a lasting redness or discomfort, obviously do not use again! And don't scrub too hard, the ingredients in the scrubs are already rough so you just need to dab the skin and move it around, very little pressure is needed. And lastly, make sure to clean your face first, you don't want to apply any scrubs to dirty skin.

Chiropractic Adjustments!

AS a Chiropractor, I figure it is time to talk about the benefits behind my profession. On a daily basis, I hear things like 'I'm afraid to get adjusted.' 'Does it hurt?' 'Do I need to have my neck done too?' 'It looks so scary.' 'Is it dangerous?' And the list goes on! Obviously, not all patients are scared or leery at first, but a lot who have gone through the experience are, so I thought I'd address it here and talk you all through it.

First of all, adjustment, manipulation, 'cracking,' etc, are all interchangable and are refer to the manual/hands-on treatment performed by a Chiropractor. An adjustment is a high velocity, low amplitude thrust directed at a specific joint in the body. Adjustments target misalignments in joints, in an effort to realign them, which in turn can affect the nervous system, decrease muscle spasm and tension, decrease stress, increase range of motion and many more.

Adjustments can help with a diverse variety of conditions, including everything from headaches and stress to strain/sprains and joint pain. I have treated everything from whiplash from a motor vehicle accident to digestive issues and asthma. When you affect the nervous system, you are increasing the way the body functions overall. By targeting specific vertebral segments in the spine, you can affect the nerves passing through those vertebra, increasing their function to the parts of the body they supply. For example, cervical vertebra 4 (C4) affects the diaphragm through the phrenic nerve. Adjusting this segment and the two surrounding segments (C3 and C5) can help with asthma or even hiccups. You can see why it is important to keep your body aligned and as healthy as possible at all times. Chiropractors do not just deal with muscle and joint pain but can alter the way the entire body functions.

New HIIT Workout!

As I always preach, the faster the workout, the better...as long as the intensity is kicked into high gear! I stumbled across a new treadmill interval workout that I am loving. It is super difficult and challenging however only takes 30 minutes, including warm-up! It alternates between sprinting and walking both with and without an incline and consists of two rounds. Be sure to begin with a 1-2 minute warm up and end with at least a 2 minute cool down. It is kind of confusing so I made charts to try and make it more clear.

ROUND 1
Activity	Speed	Incline	Duration
Sprint	Ex. 7.0 or 8.0	0%	90 seconds
Walk	3.5 - 4.0	0%	60 seconds
Sprint	Same sprint speed	5%	90 seconds
Walk	3.5 - 4.0	5%	60 seconds
Sprint	+.5 (7.5 or 8.5)	0%	60 seconds
Walk	3.5 - 4.0	0%	60 seconds
Sprint	Same sprint speed	5%	60 seconds
Walk	3.5 - 4.0	5%	60 seconds
Sprint	+.5 (8.0 or 9.0)	0%	30 seconds
Walk	3.5 – 4.0	0%	60 seconds
Sprint	Same sprint speed	5%	30 seconds
Walk	3.5-4.0	5%	60 seconds
Full recovery	3.5	0%	2 minutes

 

 

ROUND 2
Activity	Speed	Incline	Duration
Sprint	End speed of round 1 (ex. 8.0 or 9.0)	0%	90 seconds
Walk	3.5 - 4.0	0%	60 seconds
Sprint	Same sprint speed	3%	90 seconds
Walk	3.5 - 4.0	3%	60 seconds
Sprint	+.5 (8.5 or 9.5)	0%	60 seconds
Walk	3.5 - 4.0	0%	60 seconds
Sprint	Same sprint speed	3%	60 seconds
Walk	3.5 – 4.0	3%	60 seconds
Sprint	+.5 (9.0 or 10.0)	0%	30 seconds
Walk	3.5 – 4.0	0%	60 seconds
Sprint	Same sprint speed	3%	30 seconds
Walk	3.5 – 4.0	3%	60 seconds

 

Basically, you figure out the fastest you can sprint on a treadmill and subtract 2 from that number, and that is your starting speed. If you do not know how fast you can sprint for 30 seconds, start low, you can always increase, I would start anywhere from 6-7. After that, you will begin to add .5 to your speed and eventually end at your goal speed.So for example, I have sprinted at 11.0 so I began at 9.0. I sprinted at 9.0 for 90 seconds, walked a minute then increased the incline to 5% and sprinted at 9.0 for 90 seconds and then walked. For the next set, I sprinted at 9.5 for 60 seconds, walked a minute, turned the incline up to 5% then sprinted at 9.5 for another 60 seconds and walked/recovered. For the last set of round 1, I sprinted at 10.0 for 30 seconds, walked a minute then raised to 5% incline and sprinted another 30 seconds at 20.0 then walked for 3 minutes total (1 as the recovery from the set and 2 for the complete recovery before moving on to round 2). For round 2, I began at a pace of 10.0 and ended at 11.0.

As I mentioned before, this is a pretty difficult routine but it is a great workout! The first time I did it, I was not able to do the full 90 second sprint at the 5% incline and only did 60 seconds at the incline and 30 without it so modify how you need to to get through it, but make sure to really push yourself. The point is to really elevate your heart rate!

Fall already?!

It is hard to believe (and accept) that summer is officially over and we are entering fall already. Did not feel like we had much of a summer, flew by and the weather was not all that great, at least in my opinion! On another note note, I love fall and am not necessarily unhappy to begin this beautiful season, especially when I think about hockey starting, leaves changing and most importantly, delicious comfort foods! I guess I could throw football in there as well, but I'm more of a hockey girl, but there's nothing like a homemade bowl of hot chili and some cornbread during a Sunday Bears game! Chili is a great, hearty and healthy meal if you use lean ground beef, veggies and black beans. And with that, I'm going to share my favorite chili recipe to warm you up as the temperatures cool off!

Chili:

2 lbs lean ground beef

1 medium onion, diced

1 green pepper, diced

2 jalapenos, diced

1 habanero, diced

4 cloves garlic, minced

1 can tomato sauce

6 T ground chili pepper

1 T cumin

2 t oregano

1 t salt (optional)

2 t smoked paprika

1 t cayenne pepper

1 can black beans (or whatever type you prefer)

Add a tablespoon of olive oil to a Dutch oven or large pot and add onions and peppers. Saute for a few minutes until softened. Add ground beef, cook until no longer pink. Add in garlic, cook for another minute or two. Add in tomato sauce. Fill empty can with water about 3/4 of the way and add to pot. Add in seasonings and beans. Bring to light boil then lower temperature and simmer for 1-2 hours. (The longer you can let chili cook, the better it will be...it will get more flavorful and spicier)!

Obviously this chili is pretty spicy, you can omit any of the peppers or cayenne and adjust to your preferences.

And since I can't eat chili without cornbread and pumpkin correlates with all, here is a delicious pumpkin cornbread recipe to take you into to fall:

Pumpkin Cornbread

1/2 cup pumpkin puree

1/3 cup sugar

1 egg

1/4 t baking powder

1/4 cup buttermilk

1/2 cup cornmeal

1/2 cup flour

Preheat oven to 350. Place 10-inch cast iron skillet in oven while pre-heating. In a large bowl, mix together the pumpkin puree, sugar and egg. In a separate bowl, mix together the cornmeal, flour and baking powder. Add dry ingredients to wet, alternating with buttermilk. Remove cast iron skillet from oven and add one tablespoon of butter, let melt. Once melted, add batter to pan and cook for 20 minutes.

The importance of carbs and why you NEED them!

Carbohydrates, a word our world has slowly come to fear. Somehow, in the past few years especially, carbohydrates has become a negative word and gotten a bad reputation. People are avoiding them and cutting them out of their diets completely because they are not associated with 'weight gain' or 'indigestion.' The indigestion part coming in the form of everyone believing a Paleo diet is the way to live and is a must. All of these are fallacies and I am going to explain why.

First of all, carbohydrates are not the devil. They are the body and most importantly, the brain's number one source of energy. Without them, our bodies will not function at full capacity. Our brains run on glucose which is primarily from carbs. In fact, our entire Central Nervous System, heart and kidneys require glucose to function. I also want to point out that when I say carbs, I am referring mostly to whole grains, fruits and vegetables. That does not mean that white potatoes or other so-called white-carbs are out completely, just not processed junk and sugar! Whole grains include whole wheat products (breads, pastas, flour), farro, quinoa, oats, barley, brown rice, rye, buckwheat, etc.

In addition to glucose being extremely important for brain function, it is also the primary fuel source for our bodies to perform everyday activities. Carbs/glucose are the first and primary source for energy, when you are low in carbs, your body will then use protein and fat as sources but when they run out, your body will turn to your own muscles for that energy. Here is how it works, your body breaks carbohydrates down into glucose and uses it for energy. Any extra glucose in the body gets converted to glycogen and stored in muscles as fat. After your body uses up all of its glucose and glycogen stores, it turns to protein which is also stored in muscles and will begin breaking down muscle tissue to release protein. Obviously this is not a good situation and is even more important if you are working out or exercising, and your body requires an increased amount of energy stores. A great analogy is to compare carbs to gas. A car needs gas to run, just as your body needs carbs to run. It'd be pretty hard to drive your car with no gas, right!?

Another reason they are important is for their fiber content. Fiber keeps our digestive tracts running smoothly and help keep us regular. whole grains, fruits and vegetables are a great source of fiber. Fiber also helps move waste through our tracts, removing toxins. Fiber also helps our bodies absorb vitamins, minerals and nutrients ingested. Lastly, fiber also keeps you full for a longer period of time, helping to control cravings.

If you are active, aim to get 50% of your calories from carbohydrate sources. Each gram of carbs contains 4 calories. So a good way to figure out what your body needs is to determine your average daily calorie consumption. Divide that number in half then divide that number in half for the amount of grams you need to consume daily. For example, if you consume 2,000 calories a day, 1,000 should come from carbs. 1,000 divided by 4 is 250. That means you should be eating around 250 grams of carbs a day.

Bottom line; eat carbs, they are good for you, you need them and your body will thank you!

Current Breakfast Obsession

If you are anything like me, you are running out the door in the morning with no time to spare! Which is why my husband and I prefer something we can grab and eat on the go, so muffins, bars, etc are our go to. But as we all know (or at least should by now), most of these items are highly processed and/or contain tons of fat, calories and sugar...pretty much most are desserts being passed off as breakfast! I have already posted a few of my recpies fo rhealthier breakfast pastry items: peanut butter jelly bread, homemade protein bars, and banana bread.

Well now I've found a new favorite! I have a sickening obsession with peanut butter and these bars definitely fulfill that craving:

Peanut butter granola bars:

3/4 cup peanut butter

1/4 cup all natural honey or maple syrup

2 tablespoons dark brown sugar

1 teaspoon vanilla

1 3/4 cups quick oats

1 cup Rice Krispies Cereal

1 scoop protein powder (optional)

1/4 cup coconut, nuts, seeds, etc (optional) p> Spray or line an 8X8 inch pan with foil or wax paper. In a large mixing bowl, combine oats, cereal, protein powder and any add-ins you are using, if any. Combine peanut butter, honey and sugar in a small saucepan. Cook over medium heat until bubbly. Remove from heat and add in vanilla. (Alternate method, you can microwave for 1 minute, stir. Microwave for 45 seconds, stir then microwave for an additional 30 seconds). Pour peanut butter mixture over cereal mixture and stir well to combine. Press into pan and refrigerate for 30-45 minutes, then cut into bars. Store in a Tupperware container or Ziploc baggie and grab one to go in the morning!

Nutritional Information (without any add-ins)

Calories: 266

Fat: 13 grams

Carbohydrates: 31 grams

Fiber: 3 grams

Sugars: 13.8 grams

Protein: 8.7

I like more protein, especially after a morning workout so I add protein powder to my bars to up the protein to 15 grams and also have a latte most mornings to get an additional 8 grams or so at least, so I get nearly 25 grams of protein with my breakfast. Sometimes I will even add some protein powder to my latte, which is actually quite tasty!

Crazy butt and thigh workout!

Last week I did what I thought was a normal workout for me on Tuesday morning. I could not workout again until Friday morning because I was too sore and needed to let my body recover! Even Friday, I had to do a light, 30 minute cardio day on the elliptical because I was still sore! I cannot remember the last time I was that sore from a workout, it was almost kind of a nice reminder...until I had to attempt going up or down stairs. Anyways, this workout is not for the faint of heart, so if you are not an avid exerciser or do not usually do intense workouts, definitely scale this one back and do only 1 or 2 sets of each superset, only do 2 of the 3 supersets or omit any weights and use just body weight for the exercises, and build up to performing the entire workout.

Superset 1

1. 20 bosu single leg lunges with 10 lb. kettlebell (flip bosu so flat side is up, place foot in middle and perform 20 split squat lunges holding weight at chest, then switch legs)

2. 20 jump lunges

3. 20 weighted (10 lb kettlebell) glute bridges with upper back on bench, feet flat on ground and weight on hips

Superset 2

1. 15 around the world squats with 10 lb kettlebell(begin in squat position with weight on outside of left foot, stand up, raising weight overhead then squat back down bringing weight down to outside of right foot)

2. 20 jump squats, tapping feet together as you jump up

3. 20 back extensions on the ball

Superset 3

1. 15 opposite leg toe touches with 5 lb weights in each hand(stand on left leg, reach down to touch toes with right hand, kicking right leg back behind you, raising left arm out to side, repeat 15 times, switch legs)

2. 30 skater lunges

3. 15 dead lifts with 15 lb. dumbbell in each hand

Make sure to do a 5-10 minute warm-up and cool-down and stretch afterwards!

One warning I want to mention: I rarely evre perform dead lifts and really dislike them overall as an exercise but did do them this one time so did not want to substitute something different and be honest with the exact workout I did! So I do want to say, please be careful when performing them and really focus on your form and definitely do not go overboard with the weight, start very low or even with nothing at all (it will still work the hamstrings and glutes)!

Myth behind the 'Fat Burning Zone!'

I constantly hear about how you will burn more fat calories if you keep your heart rate low, in what is called the 'fat burning zone.' Low meaning 60-70% of your maximum heart rate which is equal to 220 minus your age. For example, my fat burning zine is: 220-31 = 189. 189 is my maximum heart rate. 60% = 113.4 and 70% = 132.3 so my zone is keeping my heart rate between 113.4 and 132.3. My heart rate usually averages around 160 while working out, much much higher than the dedicated zone!

The idea behind the fat burning zone is that if you keep your heart rate in the designated area, you will burn more calories for energy from fat. The myth comes from the fact that your body is burning a higher percentage of calories from fat; around 50% of calories. If you were to work out at a higher intensity, 70-90% of your maximum heart rate, you will be burning a lower percentage of calories from fat (around 35-40%)and more from carbohydrates, but you are burning more calories overall. This total caloric burn is what is most important because it still ends up averaging more calories burned from fat even though the percentage is lower because the overall burn is higher.

So, for example, my typical workouts burn about 400-450 calories overall, in a 30 minute period. Using both lower numbers to get the minimum amount burned: 35% of 400 is 140 fat calories burned. If I kept my heart rate low, in the fat burning zone, I would burn only about 200 calories (at most) in that same amount of time, and 50% of 200 is only 100 fat calories burned. So as you can see, you are still burning more fat overall doing higher intensity workouts rather than lower intensity or 'fat burning' workouts.

Case in point, the whole 'fat burning zone' for heart rate is really misleading and will not help you reach your goals. I always recommend using a heart rate monitor and keeping track of your heart rate throughout your workouts, aiming for at least 70% of your maximum heart rate.

Vitamin C Flush

I don't really believe in cleanses or depriving the body for any given period of time. There is one cleanse, well more of a flush rather, that I am completely for and have done several times myself. I try and do a Vitamin C cleanse once every 6 months or so. Now I have to warn you, this is not pleasant and you definitely have to plan to be home for at least 3-4 hours with nothing to do! The way the cleanse works is that it literally 'flushes' out your insides, eliminating all waste within the body, ultimately detoxifying and cleansing the body. Getting rid of trapped or built up waste in the colon will reset the body to a state of health.

How to do it:

First off you need powdered Vitamin C. My favorite is Effer-C by Douglas Labs but I have used over-the-counter NOW before as well and it did the trick!

The amount of powder used will vary depending on the state your body is in when you are beginning the flush. If you are an overall healthy individual, begin with 1/2 teaspoon. Semi-healthy, 1 teaspoon and if you are in poor health, 1 1/2 - 2 teaspoons. Dissolve the powder in about 2-3 ounces of water, wait for the bubbles to die down (takes a minute or two) then chug it down. Wait 15 minutes and repeat the process. You will keep repeating this every 15 minutes until you reach what is called 'bowel tolerance,' or a state of watery stool. (Now you see exactly why I said you should do this on a day you have nothing else to do or nowhere to be)! The next important factor, you want to do this on an empty stomach, or first thing in the morning if possible.

This is a safe and efficient way to clean yourself out from the inside and begin anew! Let me know if you have any questions.

Are you eating enough?

Everyday we hear about someone going on a diet, calorie restriction, juicing, trying to eat better, watch what they eat, or however you want to phrase it! Some of these same people will see great results right off the bat and lose weight/inches, but then plateau, and not reach their ultimate goal. A lot of times, this flatline in progress is actually due to not taking in enough calories. When you restrict calories to such low numbers (never less than 1200 is my rule, and even that is super low),your body goes into what is called 'starvation mode' and begins storing any calories taken in as fat to utilize as energy. You need to take in enough 'energy' or 'calories' daily for your body to function, so when that numbers gets too low, your body tries to preserve anything and everything it can to keep functioning. At this point, your body begins to burn its own muscle for energy...and everyone should know by now that muscles burns way more calories than fat. So if you are losing muscle mass, your body will not burn nearly as many calories daily. p> How do you know how many calories your body needs on a daily basis? Well first of all, a few components come into play: sex (sadly ladies, males burn more calories than females on average), how active you are (i.e. couch potatoes need less calories than runners), your age (unfortunately our metabolism naturally slows down with age)and lastly your current height and weight (the smaller you are, the less calories you will need). Every person has what is called a 'Basal Metabolic Rate' or in other words, how many calories your body needs to be awake and urn itself for a day. This is determined with a somewhat complicated equation, called the Harris-Benedict Formula, but it is just plug and chug:

* Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

* Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

You then take that final number and multiply it by your corresponding activity level:

* Sedentary (little or no exercise) - 1.2

* Lightly active (light exercise/work 1-3 days per week) - 1.375

* Moderately active (moderate exercise/work 3-5 days per week) - 1.55

* Very active (hard exercise/work 6-7 days a week) - 1.725

* Extra active (very hard exercise/work 6-7 days a week) - 1.9

The total number you come up with is how many calories you burn by just living everyday. If you are trying to lose weight, you should subtract 250-500 calories from that number and aim for that daily. If you are trying to gain weight, add 250-300 healthy calories daily.

You don't know how many times I hear people tell me they've skipped breakfast or don't eat lunch, or my personal favorite, they 'forgot to eat!' How does one, 'forget to eat?" Isn't eating natural and something you do everyday, how can you possibly forget!? Anyways, rant over...if you are skipping meals in an attempt to lose weight, you will never reach your goal. You will reach it by eating healthy calories at least 3 times a day and not skipping meals!

Peanut Butter Jelly Bread!

I came up with a new recipe idea last night as I sat around bored, looking for something to do! I had two bananas that were on their way out, perfect for baking with that I figured I'd use up...but I didn't want to make plain old banana bread, and I was craving peanut butter (see previous posts about my PB obsession) so I decided to go a PB/Jelly route this time. Instead of using any butter or oil, I used the peanut butter as the fat. I also like to get as much protein as possible with my breakfasts since I typically work out in the mornings so I added a scoop of protein powder and some Greek yogurt for an extra boost! I also went a step above and beyond, making my own strawberry jam for the 'jelly' part of the bread. I like to have as much homemade as possible, that way I know what is in it! The bread turned out moist and full of flavor.

Ingredients:

* 1 cup oat flour (grind oats in food processor until powder or sub other flour of choice)

* 1 cup whole wheat flour

* 1 Tablespoon baking powder

* 3/4 cup peanut butter

* 1/2 cup dark brown sugar

* 1 egg

* 1 teaspoon vanilla

* 2 ripe bananas

* 1/2 cup Greek yogurt

* 1/2 cup milk

* 1 scoop protein powder (optional)

Directions:

Preheat oven to 350 degrees. Grease a loaf pan and set aside. Sift together flours and baking powder, set aside. In another bowl, combine peanut butter and sugar until sugar is dissolved. Add in egg and vanilla, beating to combine. Mix in bananas, yogurt, milk and protein powder (if using). Slowly add in dry ingredients, mixing just until combined. Pour half of the batter into the loaf pan, spread strawberry jam (or any jelly/jam of choice) over batter, then pour remaining half batter over jam/jelly. Bake for 45-55 minutes.

Homemade Strawberry Jam:

* 1 pint strawberries

* 3/4 cup sugar

* 2 Tablespoons lemon juice

Combine the sugar, strawberries and lemon in a small saucepan and heat over low heat. Heat until sugar dissolves, mash strawberries to release some of the juice, and raise heat to medium-high. Let boil until thickens, about 15-20 minutes. Pour into a jar or bowl, let cool. Use for loaf or as regular jam!

A Few Health(ier) Sweet Dips!

I am a huge fan of anything I can dip something into, be it a sandwich into soup, pitas into hummus, crackers into cheese, pretzels into yogurt, etc, so I figured I'd come up with some healthier dessert options for fruit or crackers. I am a HUGE peanut butter fanatic, I am talking crazy levels here, as in I eat peanut butter at least once a day, everyday! So my first dip of course includes my favorite staple:

Peanut butter pudding dip:

* 1/2 cup Greek yogurt (I use plain because the pudding mix sweetens it up enough for me, but vanilla is delicious as well)!

* 1 packet vanilla pudding mix (not mixed, just the powder)

* 1 cup peanut butter

* Milk to thin to desired consistency

Combine yogurt and peanut butter until well combined. Add milk to thin to desired consistency. Mix in pudding mix until well dissolved. (You can also use a food processor to do all the work for you, but a hand blender works just fine too)! And I literally dip anything and everything into this, including a spoon and just eating it plain! Ideas are animal crackers, graham crackers, pretzels, strawberries, bananas, apples, celery....

I am sure you have all heard of or seen some version of my next favorite dip, the funfetti dip:

Cake batter dip:

* 2 cups Greek yogurt (I use plain since the pudding and cake mix really sweeten it up)

* Vanilla pudding, prepared with 1 cup less of milk than package directions (so only 2 cups of milk to one packet of mix)

* Milk to thin to desired consistency (I usually use at least 1/2 cup)

* 1/2 package of funfetti or white cake mix (you can use up to the whole bag if you prefer sweeter, personal preference here)!

Blend yogurt and pudding together, mix in cake mix until dissolved. Add in milk until desired consistency. Dip fruit, animal crackers, pretzels, vanilla wafers, graham crackers, etc and enjoy!

Tomorrow's Butt Kicking Workout!

If a long holiday weekend has taught me anything, it is that I cannot wait to get back into the gym! Having five consecutive days off is just not my style, but there was too much going on to even attempt to squeeze in a workout! (ok, that's a lie, there may have been one opportunity I passed on, but if it is any consolation, I kinda regret it)! Anyways, it was a fantastic holiday weekend, filled with friends, family, food and tons of fun so I don't regret a minute of it! But I am pleased to finally get back into the gym tomorrow and have already planned a very intense, very difficult workout...something to look forward to! This will definitely challenge even the fittest of the fit!

It is a jump rope HIIT workout, alternating a minute of jumping rope with a minute of intense exercise, 6 exercises, 3 rounds total for a workout time of 36 minutes.

Exercises:

1. 5 full plie squats, 5 pulse plie squats, 5 jump plie squats - repeated continuously for 1 minute

2. Runners starting position (looks like mountain climber), stand up onto one leg and perform a front kick with other leg, step back down to runners position with leg that performed front kick and do a plyometric mountain climber to switch foot position and perform with other leg, repeat for 1 minute, alternating sides

3. Side lunge with 15 pound kettlebell swing (swing up when bring feet back together), 30 seconds one side, then switch and do 30 seconds on the other leg.

4. Bosu ball balance with wide side step (flat side of bosu facing up, palms flat on top, plank position. From there, step right leg out wide to right side of bosu and then back to plank, follow with left foot...for an advanced version, do a push up either in between or when bring foot out to side, repeat for 1 minute

5. 4 forward walking lunges, 4 jump squats, 4 backwards lunges, 4 jump squats - repeat for 1 minute

6. Split lunges with right foot behind on an exercise ball, 10 pound weight in right hand, perform lunge with left leg and shoulder press with right arm as you stand up. Make sure to switch sides at 30 seconds.

Remember to jump rope for 1 minute between exercises. Enjoy and remember to stretch after!

Stay Hydrated...Gulp!

Exercising outside is always more fun than being stuck indoors...more scenic, fresh air, sunshine! However, as the summer progresses and it gets hotter and hotter out, we have to stay aware of our hydration levels and how much we are sweating. Dehydration can have severe consequences so you want to keep your body hydrated and full of water so you can keep functioning optimally! A few things to get out of the way before giving some tips to stay your coolest. First of all, there is no set amount of water to drink per person per day. Everyone's bodies are different, just pay attention to yours and if you feel thirsty, drink some water. Or if you feel hungry but recently ate, drink a glass or two of water and see if you were just thirsty. An exact amount is also tricky to pinpoint since certain foods we eat contribute as well, such as certain fruits and vegetables with high water content. Other liquids, even if not water also count. So in summary, pay attention to your body specifically. Next, if you workout, be sure to replenish those lost liquids during and after your workout. You should not lose more than a few pounds during a workout or you are not drinking enough water for the amount you are sweating or you were not hydrated enough to begin with. If you weight yourself before and after your workout, for every pound lost afterwards, replenish with 24 ounces of water.

Ok, on to some tips on staying as cool as possible in the summer heat:

1. Make sure you are hydrated before beginning. You are prone to sweat more when it is hotter so if you start dehydrated, your body will have less to lose! Drink at least one or two 8-ounce glasses of water before beginning your workout.

2. The earlier in the morning you workout, the cooler it will be outside. Same goes for the later at night, after the sun goes down. It will obviously be the hottest mid-day so try and avoid those times as much as possible or move your workout indoors if that is the only time you have available.

3. Wear light colored, light weight, comfortable, sweat wicking clothing. You want items that specifically say sweat wicking so that they do not become heavy and uncomfortable after absorbing sweat (i.e. cotton fabrics). If you exercise outdoors a lot, invest in some outdoor specific clothes.

4. Be sure to lather up with sunscreen. This is obvious, no explanation necessary!

5. Wear a heart rate monitor to keep track of your heart rate. Be sure to not push yourself too hard and overheat your body. Keep your heart rate within 70% of your max.

To Crossfit or not?

Crossfit, you either love it, hate it, or don't know anything about it! It seems to spark controversy every which way you look. The issue that drew the most attention, the incident where trainer, Kevin Olgar ended up paralyzed after an accident during competition. A competition where no medical staff was on hand?! This drew more negativity to Crossfit and blew up all over the place. I do not want to be either for or against it, or talk people into or out of it but will simply share my professional opinions on the subject. The thing with Crossfit is that it can be a great workout and you can get the results you want and rather quickly if you are diligent, but, in my opinion, Crossfit should be for elite athletes only. It is very intense, putting the body through great, often unnecessary amounts of stress and excessively heavy weights which can be very dangerous if not done with perfect form. Way too intense for the everyday exerciser. Also, doing high amounts of reps under great stress severely increases the risk for injury as the muscles tire. It will become harder and harder for your body to maintain proper form while completing repetitive exercise, setting yourself up for injury.

The other big issue with Crossfit is their certification requirements. Trainers can be certified in a weekend which means the person overseeing you perform those extremely difficult and advanced exercises while supporting incredible amounts of weight are probably not the most qualified to be doing so. That is absolutely not to say that no Crossfit trainers are qualified, it is a warning to check into the gym you are a part of or are thinking of joining and make sure everyone is experienced and they are not overcrowding classes. Too many participants and not enough trainers means not enough eyes watching everyone's form and keeping everyone safe. This goes for every exercise class, not just Crossfit...you do not want to be in a class with 50 people and 1 trainer, that trainer will never be able to keep eyes on and help everyone.

I think this article was truly well written and covers how I feel/think exactly.

As I mentioned earlier, Crossfit is a great workout and you will see results. I just advise you to proceed with caution and do some research to keep yourself healthy and happy!

Topical analgesics!

There are quite a few different creams and lotions you can put on to ease sore and aching muscles. In the Chiropractic world there seems to be an ongoing debate between China Gel and Biofreeze with most Chiros being on one side or the other! Obviously there are also over-the-counter options as well, but in my opinion, are not as effective/potent. I am a China Gel girl myself, that is all we use in our office and hand out/sell to patients. I prefer the lotion-like consistency, it is great for ultrasound and manual therapy, as opposed to the gel-like consistency of Biofreeze. I also find that the scent of China Gel fades a lot quicker...Biofreeze tends to linger around and can stain clothes, whereas China Gel will not stain.

If it is too hard for you to get to an office near you that sells either of those products, since unfortunately, they are not sold in stores, there are similar products sold OTC. However, as I mentioned previously, I do not think they are nearly as useful.

Salonpas, IcyHot, Tiger balm, etc. I would rather take a nice, not bath with Epsom salts to ease aching muscles!

Running tips

With the weather warming up, more and more people are starting to take their workouts outdoors. Running season has officially began and I have a few tips to keep your body healthy and injury free! Running causes increased stress on the body. It is a high impact exercise, increasing the load on joints and muscles which will eventually break down joints. By just being aware of a few things, you can decrease this load and help preserve your joints!

One of the most important things I tell patients that are runners is to invest in good footwear with a supportive pair of orthotics. I am not talking about the generic Dr. Scholl's you see sold in Walmart where they claim to be 'custom fit.' I am talking about a true, real pair of orthotics you can only get from a Chiropractor or Podiatrist. A good foot support will take pressure off of the joints and help restore normal mechanics of the body. As we get older, our feet tend to 'flatten' and we lose our arches, so a good support to help restore that arch is very important.

Before you even set out for your first run, you should mentally prepare yourself. Stop when you are too tired/winded or if there is any pain/discomfort. Take breaks early and often when just starting out. You do not want to push yourself too hard, you must listen to your body. Also, as you start running more often, remember not to increase your mileage too fast or too much. These will set you up for injury and keep you from getting back out for your next run!

Prior to heading out for a run, I recommend doing a dynamic warm-up, rather than static stretching or just diving in cold. Really get the muscles you are going to be using warmed up and ready to perform by increasing your range of motion. This can include anything from lunges, standing high knees (alternately pulling knees into chest), jumping jacks, etc.

While running, there are a few things you can do as well to stay on track. Shorter steps decrease the load on your joints. Long strides can increase the load by 10% compared to shorter steps, so keep steps short and tight, with your feet landing directly underneath your body. Keep your upper body/shoulders relaxed, not hunched up towards your ears. Keep your hands relaxed. If they are tense and in fists, it increases the tension on the upper body, taking energy away from your jog. Most importantly though, just focus on breathing, relaxing and enjoying yourself!

Lastly, be sure to stretch thoroughly after your run. You can do static stretching with 15-30 second holds and/or use a foam roller. Make sure to target hamstrings, hip flexors and calves especially. Also, make sure you are staying properly hydrated, especially as it gets hotter and hotter outside. You do not need to replenish with a sports drink after a normal 30-45 minute jog, but be sure to re-hydrate with a lot of water.

One last warning for die-hard runners that rely on running as their sole form of exercise...be sure to change up your runs, add intervals, sprints, hills, etc. Your body is an efficient machine that will quickly adapt to the same thing over and over again, meaning it will burn less energy (calories) to do the same distance/time.

Homemade creamy canned goods!

A ton of recipes I see call for creamed of 'blank' soup and even though they do see 'healthier' versions of those soups, they are still processed foods with a ton of unpronounceable ingredients that really lack the flavor of the full fat versions. So I set out to try and make my own version, with all the same flavor and ingredients I could pronounce! I usually make the recipe in bulk and keep the dry mix stored in a tupperware in our pantry to just pull out and use when needed.

Homemade Cream of 'fill-in-the-blank' Soup:

2 cups powdered nonfat milk

3/4 cup cornstarch

1/4 cup chicken bouillon (I use low sodium but you can use whatever you'd like)

2-3 Tablespoons dried onion flakes (you can use onion powder, but I found that the flakes do make a slight difference and taste more like the original)

1/2-1 teaspoon garlic powder

2 teaspoons Italian seasoning

To make the equivalent of 1 can of cream of soup, whisk together 1/3 cup of the dry mix with 1 cup cold water in a saucepan. Heat over medium heat until thickened. The whole mix above makes about 9-10 cans.

To add the flavor of whatever cream of you desire (i.e. chicken, mushroom, celery, etc), I chop up bits of those and toss in to cook when the mixture is thickening. If it is a hard vegetable such as celery, I usually saute it first in some olive oil to soften if up a bit, but that is not necessary, especially if the soup is going into a casserole or something that is going to bake.

As a baker, another canned product I frequently come across is sweetened condensed milk. Instead of constantly buying them and having them on hand, I decided to make my own, much healthier version. This can be added to anything from coffee and tea to baked goods. One of my favorite coffee shops downtown, La Colombe, makes their own bittersweet chocolate syrup that they add to coffees with a squirt or two of homemade sweetened condensed milk. It is by far the best coffee I have ever had and wanted to do the same at home, which is a big reason I use this recipe frequently!

Homemade Sweetened Condensed Milk:

1/2 cup hot water

3/4 cup powdered nonfat milk (heaping)

1/2 cup sugar

In a food processor, add the powdered milk and sugar. Pulse a few times to combine. Then with the motor running, slowly add the warm water. Process until well combined, thick and dissolved. This recipe is equal to one can of store-bought condensed milk.

HIIT It!

Sorry for the recent delay in posting, things have been pretty busy and crazy lately! Recently I posted on the benefits of interval training and how efficient and time saving the workouts can be. So I am going to continue with that theme and give two of my favorite HIIT style workouts that I've been doing a lot of recently.

The first uses a treadmill (or piece of cardio equipment of your choice) and body weight exercises. I warm up with a 5 minute light jog, then alternate between sprints and body weight exercises for a total of 12 rounds (3 sets of 4 exercises). I gradually increase the sprint speed but you can keep it consistent or decrease as you go, whatever works best for you. The point of the workout is to change the exercises every time you do the workout to keep your body guessing and work different muscle groups. This morning my 4 exercises of choice were, elevated backwards lunges off the end of the treadmill, elevated plie squats with one leg on the ground and the other on the back of the treadmill, one legged squats off the end of the treadmill and push-up jacks.

After you have your 4 exercises chosen, here is how the workout goes: 5 minute warm-up, then increase speed to a sprint for 1 minute (I start at 9.0, pause treadmill and perform first body weight exercise (elevated backwards lunges, 20 reps each leg). Back on treadmill, sprint 1 minute (I increase to 9.5), pause treadmill, second body weight exercise (plie squat, 20 reps each leg). Sprint 1 minute (increase speed to 10.0), third exercise (one legged squats, 15 reps each leg). Last sprint (10.5 speed for me), last exercise (10 push-ups total with 4 jacks between each push-up). Repeat the sequence 2 more times for a total of 3 rounds then cool down for 5 minutes.

Total workout time, 35 minutes!

The other workout I have been doing frequently involves a jump rope and timer. I choose 6 exercises that will be performed for 1 minute, as many reps as possible. Then follow that with 1 minute of jumping rope. Do the entire circuit 2 times through. Then on to the next exercise, etc. If you do not have a jump rope, you can either simulate jumping rope, do burpees or any other plyometric exercise of choice. The 6 exercises I used last time were:

1. Kettlebell swings with 15 lb, followed by 1 minute of jumping rope.

2. 4 forward walking lunges, 4 quick prisoner jump squats, 4 backwards walking lunges, 4 quick prisoner squats, followed by 1 minute of jumping rope

3. Core Crushers (feet on bosu ball, hands on ground, push-up position, tuck one knee to chest then swing out to side...30 seconds each leg), followed by 1 minute of jumping rope

4. Split-stance lunges with back foot on exercise ball, holding 10 lb. kettlebell, 30 seconds each leg, followed by 1 minute of jumping rope

5. 5 squats, 5 pulses, 5 tuck jumps repeated for 1 minute, followed by 1 minute of jumping rope

6. Monkey push-up with ski hops (push-up position, hop feet in to under chest then back out, then in again with legs spread, perform push-up from elevated position), jump rope 1 minute.

Perform a second round of alternating exercises and jumping rope for a total workout under 30 minutes!

Another variation of this workout is to only do 30-second jump rope intervals but choose 8 exercises and perform them for 1 minute.

Cholesterol?

If you haven't had your cholesterol checked, you definitely should. It is always good to know your numbers and have them checked every 3-5 years (if they are not considered 'high'). High cholesterol can be a risk factor for heart disease, stroke and heart attack, so it is nothing to mess with! The trick with cholesterol though is that there are two types; good (HDL) and bad (LDL). Reports say that your total number, when adding LDL, HDL and a portion of total triglyerides together, should be below 200. That is not necessarily true though so don't panic right away if your total number is not below 200. You have to look at both your HDL and LDL numbers separately and judge them alone, I disagree with looking at total number. It is more meaningful to look at both separately. The ratio of total cholesterol to HDL levels is more indicative of overall health.

LDL, or bad cholesterol is the number you need to be most concerned about. You want this number, by itself, to be at or below 100. Up to 129 is considered normal still, but closer to 100 is optimal.

HDL, or good cholesterol helps rid your body of bad cholesterol that is building up on artery and vessel walls. You want this number to be 60 or more, the more the better. This number cannot be too high!

Total cholesterol is actually LDL,HDL and 20% of triglycerides added together. The confusion comes in when HDL levels are really high and LDL are still in the normal range, because the total can be close to or above 200 when in reality, the HDL levels are just really high and LDL is within the normal range. That is why your cholesterol ratio is a better predictor of health. To get your ratio, you divide total cholesterol by your HDL level. You want that number to be less than 5, but ideally closer to 3.5.

I hope this article was not too confusing. If you have questions, please feel free to ask them! I believe that everyone should know their levels and be able to interpret them correctly. As I mentioned, high cholesterol, if in fact it truly is high, is dangerous and needs to be controlled. So knowing where you stand and monitoring your levels is a necessity!

Foam Roller Workout

You read that title correctly, a workout using a foam roller. I already talked about the benefits of foam rolling after workouts to keep muscles loose, but this is different. You will actually be using that foam roller as a piece of exercise equipment. Added bonus, you can finish the workout with a great roll out session!

Warm up with a 5-10 minute warm-up on the cardio equipment of your choice. You will perform 3 sets of this workout as a circuit. One exercise followed directly by the next, minimizing resting times to 15 seconds or less.

Lunges with Rotation: Hold the foam roller straight out in front of you, one hand on each end, at shoulder level. Relax shoulders, drawing them back and down. Lunge forward with your right foot, lowering knee almost to floor, keeping knee behind toes. Once lowerd into lunge position, rotate all the way to the right, then left, then right and finally left again. Return to starting position and repeat with left leg, rotating to each side twice before returning to starting position. That is one rep, repeat 10 times (so 10 reps per leg, a total of 20 lunges).

Chest Fly on Roller: Grab 8-12 pound weights. Lye on foam roller with it running along your spine, knees bent, feet flat on floor, arms extended out to sides, a weight in each hand. Contract chest and bring arms to meet directly above chest, until hands almost meet, but don't bang weights together. Lower arms back towards floor. Repeat 8-10 times.

Side Lunge with Row: Hold foam roller straight out in front of you at shoulder level, shoulders relaxed and drawn back and down. Step out to the right, lowering into a side lunge, toes pointing straight ahead. Once in lowered lunge position, pull foam roller towards your body, retracting your shoulder blades and really squeezing them together. Push off of right foot, extend arms straight out again and return to starting position. Repeat with left leg, then return to start. That is one rep, repeat for 10 reps, or a total of 20 lunges.

Push-ups with Lateral Rotation on Roller: Set up for a normal push-up, with arms on roller instead of floor, roller perpendicular to your body. Perform a push-up, then rotate, lifting right arm towards ceiling, rotating body away/perpendicular to floor. Return to start. Perform m another push-up, then rotate lifting left arm towards ceiling. that's one rep, perform 10 reps total.

Wall Sit with Arm Extensions: Position roller on wall, in line with your spine. Perform a wall sit, with spine against roller. As you are in the squat position, alternate reaching one arm at a time above head and tapping the wall. Hold for 30 - 60 seconds, 60 if you are able!

Biceps Curl on Roller: Stand on foam roller, with roller parallel to feet, holding a weight in each hand, resting down, palms facing forward. Contract core for stability and perform biceps curls, for a total of 10-12 reps. If this is too difficult, you can practice just standing on the foam roller and balancing. This will still activate and work your core!

Cool down with 5-10 minutes of cardio. Then stretch! You can use that foam roller you were just working out with to roll out all of those tired muscles!

Interval Training

Interval training or HIIT, as it is commonly referred to (high intensity interval training), is all the rage right now! It is a great way to get in a tough, full body workout in less time. Intervals really boost your metabolism and kick fat-burning into high gear, much moreso than steady-state cardio routines. Interval training involves alternating periods of high intensity exercise with low intensity recovery periods. One 20-minute Interval training session is shown to be equivalent to one 60-minute steady-state cardio session. The key to interval training though, to see the full result potential, is to really push yourself to the max (well 90% of your max). You can't just increase the intensity a little, then recover for a bit, you really need to dedicate your full potential to those 20 minutes and push yourself!

Another benefit of Interval Training is that you will still get the same 'after-burn' effect you get with weight and strength training. Your body will continue to burn calories for hours after a session, as opposed to steady state cardio where once you hop off your piece of exercise equipment, your energy expenditure halts.

Here are some examples of Interval Workouts:

Treadmill (Running)	Treadmill (Walking(	Bike	Elliptical
5-10 minute warm-up Light jog	5-10 minute warm-up Brisk walk, 0% Incline	5 minute warm-up Low intensity	5 minute warm-up Low intensity
30 seconds-1 minute All out sprint, 75% max heart rate	Incline to 10-12%, 30 sec-1 min interval, fast paced walk (3.0 mph and above), 75% max heart rate	30 seconds-1 minute Increase intensity to 75% of max heart rate	30 seconds-1 minute Increase intensity to 75% of max heart rate
1 minute brisk walk recovery (55% max heart rate)	1 minute brisk walk recovery (55% max heart rate)	1 minute recovery Low intensity (55% max heart rate)	1 minute recovery Low intensity (55% max heart rate)
Repeat 10-20 times (10 if 30 sec. intervals 20 if 1 min. intervals)	Repeat 10-20 times (10 if 30 sec. intervals 20 if 1 min. intervals)	Repeat 10-20 times (10 if 30 sec. intervals 20 if 1 min. intervals)	Repeat 10-20 times (10 if 30 sec. intervals 20 if 1 min. intervals)
5 minute cool-down Light jog	5 minute cool-down Brisk Walk, 0% Incline	5 minute cool-down Low intensity	5 minute cool-down Low intensity

 

A fantastic resource for HIIT workouts that kick your butt is BodyRock.Tv! Be warned though, these workouts are for more advanced as they are usually pretty difficult!