In Perfect Symmetry

By Beverly Hills Posture – a posture & rehabilitation institute and more


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FITNESS FOR WEIGHT LOSS [Cardio vs. Weightlifting]

If you have finally worked up enough motivation to start a fitness program, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California
congratulations!

Now for the myriad of questions about how to best go about getting the results you are looking for.  One of the key elements that Walker Ozar has built his practice upon is helping his patients achieve balance in the body so that it can operate as it was designed to.

The fitter and stronger his patients, the better able they are to achieve positive results from the treatment they receive at Beverly Hills Posture.  As always, before embarking on a new fitness regimen, it is important to get advice from the proper professionals.

One of the first questions people usually ask themselves when attempting to lose weight with a new exercise program is; cardio work or weight work?

Before we answer that question, it is important to point out the importance of diet in your fitness goals. So no matter what path you choose with regard to your fitness regimen, remember the saying: “You cannot out train your diet”.

Back to the issue of cardio versus weights. As is often the case when discussing fitness options, the answer is both. But there are a few things to keep in mind when thinking about how to allocate your time between cardio workout and weightlifting workout.

Cardiovascular conditioning is certainly an effective way to burn calories and subsequently improve one’s fitness level. It has a host of other benefits as well, not the least of which is a stronger heart and a more efficient respiratory system. Training in an elevated target heart rate range for at least 30 minutes 3-4 times a week is a great place to start (assuming again that you have consulted with the appropriate health professional).

Weight training is also a very effective way to expend more energy and thus burn more calories.  There is an added benefit from weight training however that is not necessarily a component of cardio work.  Weight training has the effect of increasing muscle mass.  Increased muscle mass means that your body will burn more calories throughout the day, even when you are not exercising.  Why?

Muscle requires energy to maintain itself.  Fat does not.  So while cardio work will most certainly help you burn fat, lifting weights will help you maintain your desired body weight 24 hours a day.  

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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Runner’s knee pain relief and the “Myth of the IT Band Massage”

treatment-for-it-band-syndrome-runners-knee-L-oLs4Pm, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaThe IT Band or “Iliotibial Band” is a thick, tough fascia that runs from the hip to just below the knee on the outside of the thigh.  The IT Band is often the cause of knee pain in runners as well as many other types of overuse activities.  The causes of this pain and the solutions are subject to much debate.  What is clear is that many of the “accepted” methods of treatment are not really of much use.

The overwhelming suggestion for relieving IT Band pain is to massage the outside of the thigh using a foam roller.  While we are conquer IT band pain, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls Californiacertainly fans of using foam rollers to treat a variety of ailments, the typical use of a foam roller to treat IT Band pain is at best ineffective. There is nothing wrong with using a foam roller to massage the IT Band; this type of therapy isn’t actually going to help alleviate the pain.

As with any injury or chronic pain, it is always advisable to see a qualified professional to assess treatment options.  Knee pain in particular can be very complicated. Diagnosing the cause (of runner’s knee) and recommending an effective treatment plan should be handled by someone with the proper credentials and experience to get it right and help alleviate the pain.

So if using the foam roller to massage the IT Band is not generally an effective method of treatment, what is?

The answer is, it depends.  Since there isn’t just one cause of pain in the knee or one reason that your IT Band may be distressed, there can’t be just one solution.  The good news is, once we have diagnosed the root causes of your problem, we can begin to build a treatment plan that will not only alleviate your pain, but correct the underlying cause.

Knee pain, whether caused by an inflamed IT Band or some other reason, more often than not can be treated effectively.  A patient can also support that treatment with an effective fitness regimen focused on strengthening and stretching the affected areas.

Chiropractic offers many solutions to knee pain and IT Band issues.

Physical Therapy  offers a wide range of therapies that address the root causes of knee and IT Band pain.

Pilates, Yoga and GYROTONIC® instructors can design an effective exercise regimen that will help patients strengthen and stretch the affected areas so that pain relief is long-term.

Acupuncture is one of the key supporting therapies for knee pain relief.  In many cases,  Acupuncture is an extremely effective approach to resolving knee pain and in particular, IT Band pain.

While massaging the IT Band using foam rollers is not generally going to help get rid of knee pain, a qualified therapeutic massage professional can greatly reduce knee and/or IT Band pain.  The massage team here at BHP is well versed in treating patients in conjunction with the overall treatment plan.

It is this multi-dimensional approach to resolving knee pain, whether it is caused by the IT Band or some other issue, that offers the best chance for success.  More importantly, once we have identified the root cause of your pain and have begun to treat it, we can teach each patient a few simple exercises/stretches that they can do at home to prevent the problem from recurring.

So if you have any type of knee pain, or in fact have an issue with your IT Band, please contact a medical professional for an evaluation so that you can isolate the cause of your problem and find the most effective solution that will help you alleviate the pain (short and long-term).  Finding the cause of your knee pain first, and then the best regimen to overcome the root cause of the problem, can get your “runner’s knee” under control once and for all.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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No excuses! Simple ways to stay on top of your health and fitness regimen while you’re on vacation

SummerVacation, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaSummer is always officially here when the 4th of July rolls around.  July also means summer travel is in full swing.

Did you know that the average person gains almost a pound a day while on vacation?  Most of the time extra pounds sneak up on you when you least expect it, so decide right here and now that you will not leave your fitness routine in the back seat of the car, on the plane or in the boat –while you’re on vacation.

All you have to do is have a plan!  So as you embark on your travels, here are  a few tips to keep you on track. If you remain mindful about your activity levels and food choices, you will probably come home healthier and stronger than when you left.

#1: Cut Back on the Vacation Carbs

Vacation days are notorious for carbohydrate rich meals, and it’s a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing low glycemic (low sugar) carbohydrates. Focus on fruits and veggies instead of the high sugar, lower nutrition value grains. Try to have at least one meal free of grains.

Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries or pancakes. Skip the toast and fill up on high quality eggs and lean breakfast meats.

Lunch: A great carb-less lunch is a salad with lean meat. It’s so filling and satisfying that you won’t even miss the bread.

Dinner: Since you’re on vacation, you don’t want to feel deprived, so dinner is the hardest meal to go carb-less. Stick with veggies and lean meats and fish. Depending on what part of the country or world you are in, you’re sure to have plenty of choices.

#2:  Stay Active

If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to be active every day. Go on a walk or short jog before or after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories.

Take the stairs instead of elevator in your hotel and any other buildings you visit. If your hotel has a pool, swim a few laps each morning or evening. It’s usually pretty easy to be active on vacation and it might get a tad bit boring laying on the beach or by the pool all day long.

#3: Indulge, but with Control

Eating out is a must while on vacation. Whether you’re visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all–you are on vacation after all right? It’s not the best choice (for your waist line).

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat. This gives you no choice but to eat a healthy portion. If you would rather not carry around a to-go box, then ask that your entrée be made into a smaller portion.  If it’s dinnertime, ask for the lunch-sized entrée.

#4: Don’t Eat Too Late

One of the easiest tricks for preventing weight gain is to limit carbohydrates and calories before you go to bed. This is especially effective while on vacation. Skip that late night indulgence and wake up looking and feeling great!

#5: Choose Healthy Snacks

Have you ever noticed how travel days create the perfect opportunity for snacking? A coffee and muffin before your flight, a snack on the plane and then before you know it – it’s lunch time! Taking a road trip? This opens up even more opportunities for regrettable snacking –i.e. rest stop vending machines, gas station quickie marts and of course the never-ending string of fast food restaurants along the highway.

This summer cut unhealthy snacking off at the pass by bringing along your own healthy options. Dried or fresh fruit,  nuts with your own sea salt, guacamole or avocado, cut veggies and gluten-free crackers are a good start. By filling up on these healthy snacks between meals you will end up eating less when presented with a less-than-healthy meal.

#6: Avoid Fried or Greasy Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling.

While vacationing you will likely burn fewer calories each day than you would burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry – so you can see that consuming fried foods will drastically increase your caloric intake.

If you simply cannot pass on the curly fries, keep in mind that heartburn and indigestion are never fun –especially while on vacation!

independence-day-39fireworks, SummerVacation, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaHappy 4th of July… happy summer and safe and health travels!

Remember to give us a call or log on to our Mind Body Online Scheduling system to book a few sessions with a member of the Beverly Hills Posture Team–who can help you get back on track  upon your return (as well as praise you for the great work you did on your own)!

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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About “workout-friendly” foods—the best choices for a well-designed fitness program

foodsThe topic of nutrition has many facets and tends to be a very complicated issue.  People have such a vast array of nutritional needs based on their own body, fitness level and overall health.

At Beverly Hills Posture, we tend to focus on the training regimen of our clients.  But we’re keenly aware of the importance of diet on your overall fitness level.  When thinking about the relationship between your diet and your exercise program, remember the old saying “You can’t out train your diet.”  In other words, you can easily undermine a great fitness program with a poor diet!

But the choices you make at the dining table can actually support your training efforts. Regardless of the reasons for your training program here at BHP, eating certain foods can assist you with achieving better results.  From those of you who are training to recover from an injury or chronic pain problem to our veteran fitness enthusiasts, there are a number of foods that everyone should consider incorporating into their diets.

Remember to always keep an eye on the amount of calories consumed, regardless of what type of calories they are.  The Beverly Hills Posture Team does not recommend any particular “diet.”  We’re big fans of a well-balanced eating strategy–which should be an integral part of your daily lifestyle.  Here’s a list of some food choices that work hand in hand with a well-designed fitness program:

NUTS

Many people avoid nuts due to the high fat content.  This is a mistake.  Many nuts are packed with anti-oxidants, heart-healthy unsaturated fats and phytosterols.  The only caution is to watch portion size since the calories can add up quickly.  But the healthy benefits of unsalted, dry roasted nuts such as peanuts, almonds and pistachios can make those calories a vital part of your fitness program.   A great, low-calorie option is pistachios.  One ounce of shelled pistachios has only 160 calories, 6 grams of protein and 3 grams of fiber and is cholesterol free.

GREEK YOGURT

Greek yogurt is a great option to get a healthy dose of protein and calcium into your diet.  Greek yogurt is thicker and creamier than regular yogurt and carries a bigger serving of protein.  Just choose brands with the fewest ingredients and are low or no fat.

EGGS

Eggs have gotten a bad rap over time, but they can be a vital source of protein and they are packed with a host of vitamins and minerals.  They are inexpensive and easy to prepare.  The knock on eggs has always been the cholesterol.  If you are worried about that, simply use only egg whites, or remove two of the three yolks from a three egg omelet.

SKINLESS CHICKEN AND TURKEY BREAST

Lean poultry is a great way to boost your protein intake without packing on the calories.  Four ounces of skinless poultry has over 30 grams of protein and is loaded with essential nutrients like phosphorous and B-vitamins.  It is easy to prepare and relatively inexpensive while giving your body the needed ingredients to support your fitness program.

FRUITS AND VEGETABLES

Fresh fruits and vegetables are the superstars of a healthy diet.  They pack in a wide range of vitamins and minerals, are generally low in calories and high in fiber.  You should be getting about half of your daily calories from carbohydrates, mainly from fruits and vegetables along with whole grains.  Here are some that are great for your workouts.

CRANBERRIES

Cranberries have a powerful class of nutrients called PACs (Proanythocyanidins).  These provide help in maintaining healthy bones, teeth and your immune system.  This helps your body recover from your workouts while providing these essential nutrients.

BEETS

Another recognized “superfood”, beets are naturally high in nitrates which have been shown to boost athletic performance.  Beets are great when juiced with other fruits and vegetables.  They can be eaten raw, cooked or bought canned.  One study showed that those eating a diet rich in beets ran faster and recovered quicker.

CRUCIFEROUS VEGETABLES

A category of vegetables including broccoli, cabbage, kale, cauliflower and Brussels sprouts.  These veggies truly qualify as another “superfood” given their ability to boost your immune system and the wide array of vitamins and phytonutrients they contain .  A great source of Vitamin A and C as well as folic acid are just a few of the benefits of these vegetables.  Just don’t over cook them, you will lose more of the nutrient value the more you cook them.  A great foundation for a fitness friendly diet.

SPINACH

There is a reason that a workout fiend like Popeye downs massive amounts of spinach.  He knows his “superfoods”!  Spinach packs in the iron, potassium and anti-oxidant Vitamins A, C and K.  Spinach is also a great source of lutein which helps with eye health and protection from the sun.  This vegetable works as hard as you do in your workout routines.

POTATOES

Another food that has gotten a bad rap at times.  As long as you aren’t frying your potatoes, the complex carbs in potatoes are easily digestible making them a great source of fuel prior to a workout.  Easy to prepare by steaming, microwaving or baking potatoes offer a host of nutrients and are a great source of fiber.  Sweet potatoes also have loads of Vitamin A and beta carotene.

WHOLE GRAINS

The key term here is “whole” grains.  Whole grains contain the bran, germ and endosperm.  These are the parts of the grain that contain the majority of the Vitamins, nutrients and fiber.  Overly processed grains have had these essential parts removed, also removing most of the nutritional value.  A diet that is rich in fiber has a wide range of health benefits.  Reducing blood pressure and cholesterol, and lowering your risk of diabetes and heart disease are just a few of them.  Fiber also helps keep your digestive system running smoothly and curbs your appetite by making you feel fuller, thus eating less.  A food that helps you eat less food, how great is that?   Good whole grains include bulgur, brown rice, whole oats, cornmeal and buckwheat.  Beware of products that pretend to be whole grain.  If the package says “enriched flour” or “wheat germ”, odds are it does not contain whole grains.

SUMMARY

This is just a short list of the many options that are available to design a dietary plan that provides your body with essential Vitamins and minerals and boosts the effects of your workouts.  It is this relationship between diet and exercise that can optimize your fitness level.  In other words, your diet and your exercise program do not exist in a vacuum.  They affect each other and when paired correctly, can ramp up your results.

As always, we recommend you seek the advice of a qualified fitness or nutrition professional whenever beginning a new diet or exercise program.  If you have any questions about your fitness plan or nutritional program, feel free to contact us for an appointment, we will be happy to assist you.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.