In Perfect Symmetry

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


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Healthy Food Choices for a Happy Labor Day!

The Labor Day Weekend is upon us and sometimes it can be difficult to find the healthy balance. So this Summer we thought we’d share a few Healthy eats from some of our favorite bloggers. If you happen to be throwing a backyard bash this year, it doesn’t have to be filled with junk and it doesn’t have to be bland either. You have options! The following recipes were chosen not just for their healthy reputation but because they’re different, delicious and will leave your guests smiling ear to ear.

Happy Labor Day Everyone!

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recipe & photo: WholesomeMommy.com

:: Watermelon, Strawberry, and Mint Salsa  (served as an appetizer or even a dessert option)

  • 2 cups finely chopped watermelon
  • 1 cup, finely chopped strawberries
  • 3 Tbsp honey or 1/4 cup of sugar {optional – but makes it sweeter if you pick up a watermelon that isn’t as sweet as you’d like or if your strawberries aren’t as sweet as you’d like}
  • a sprig of fresh mint {leaves only}, chopped {optional, but lovely}

Place all ingredients in a bowl with a lid. Stir and cover! Viola! Simple and delicious. This is wonderful immmediately, but even better once it has been chilled. So, you’ll be in business if you make it the night before. Serve with cinnamon pita chips.

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recipe & photo: SheKnows.com

:: Grilled Summer Vegetable Tart Recipe

  • 1 sheet puff pastry dough, thawed
  • 1/2 cup goat cheese, softened
  • 1 teaspoon garlic powder
  • 1 teaspoon dried Italian seasoning
  • Assorted leftover grilled vegetables (tomatoes, zucchini, onions, corn — you can substitute oven-roasted vegetables if you don’t have grilled)
  • Freshly grated Parmesan cheese
  • Fresh parsley, for garnish
  • Balsamic reduction, for drizzling
  • Preheat the oven to 375 degrees F, and line a baking sheet with parchment paper.
  • Roll the thawed puff pastry out on the parchment paper, and spread the softened goat cheese on top of it. Sprinkle the garlic powder and dried herbs on top of the goat cheese.
  • Top the tart with a single layer of your leftover grilled vegetables.
  • Bake the tart for 25 to 30 minutes or until the puff pastry is a nice golden-brown color.
  • Remove the tart from the oven, and allow it to cool slightly.
  • Sprinkle the warm tart with freshly grated Parmesan cheese.
  • Cut into squares, and garnish with fresh parsley and a drizzle of balsamic reduction, if desired.
  • Best served immediately.
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recipe & photo: TheChew.com

:: Grilled Vegetable Focaccia Sandwich

  • 2 zucchinis (sliced lengthwise into 1/2 inch pieces)
  • 1 eggplant (sliced into 1/2 inch rounds)
  • 2 red bell peppers (cut into quarters, stems and seeds removed)
  • 1 red onion (peeled, sliced into 1/2 inch rings)
  • 1 loaf focaccia (cut into 6 inch rectangles, sliced in half horizontally)
  • 1 recipe Basil Pesto
  • 1 jar red pepper sauce (such as the Serbian sauce called Ajvar)
  • 1 cup  baby arugula
  • extra-virgin olive oil
  • kosher salt and freshly ground black pepper
  • red chili flakes (optional)
  • Preheat a grill or grill pan to medium-high heat.
  • Season all the cut vegetables with salt and pepper and drizzle with extra virgin olive oil to coat. If desired, sprinkle with a few red pepper flakes.
  • Place the vegetables on a hot grill in an even layer. Let char on one side, about 4 minutes. Flip all vegetables and char on the other side. Remove from grill and set aside.
  • Meanwhile, on the cut side of the focaccia slices, drizzle with olive oil and season with salt and pepper. Place on the grill until charred, then remove.
  • To assemble, slather a few tablespoons of the basil pesto on one slice of the grilled focaccia. On another slice, slather a few tablespoons of the red pepper sauce. Top with a few grilled vegetables and some arugula leaves. Close sandwich with the other piece of focaccia. Repeat with remaining ingredients to build more sandwiches.
  • To serve, cut in half and enjoy!
  • Tip: Change up the vegetables with whatever is available at your local farmers market!

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And you can wash it all down with these festive low-calorie cocktail options:

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recipe & photo: Glamour.com

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photo: JenCastlePhotography.com

:: Sea Breeze

If you usually order a vodka-cranberry, try a sea breeze. The 4 oz. of grapefruit juice, 1½ oz. of cranberry juice, and 1 oz. of vodka will set you back about 180 calories.

:: Champagne

or you could stick to a good ol’ fashion glass of champagne. There is roughly 95 calories per 4 ounces of Champagne, making it one of the lowest calorie spirits on the market. Happy sipping!

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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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Becoming More GMO Aware-

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pic by gmoaware.com

Remember the old saying “you are what you eat,” this comes to mind when discussing what exactly is being done to our food today. Many may not know what a “GMO” is or how to keep an eye out for them so we thought we’d share a few of the facts in order to better inform our readers, clients and community, making their grocery shopping that much healthier and less stressful…

So here it is:

GMO stands for Genetically Modified Organisms, they are “plants or animals that have undergone a process wherein scientists alter their genes with DNA from different species of living organisms, bacteria, or viruses to get desired traits such as resistance to disease or tolerance of pesticides….” In other words, they are not natural.

“The Big 6” chemical companies such as Monsanto, Dow, Dupoint, Syngenta, BASF, and Bayer have all led the charge in this, Monsanto being the main. Monsanto was originally a drug company. They have manufactured some of the world’s most destructive chemicals, such as: Agent Orange, PCBs and DDT. Their very first product was saccharin for Coca-Cola, which was a derivative of coal tar that was later linked to bladder cancer. Today they are the head of the Genetically Modified Organisms that are being put on our family tables.
GMO’s have actually been banned in thirty countries and labeling is required in many others including Australia, Europe & Japan (to name a few). Why not in America? What are they not telling us & why wouldn’t they want us to know what is in our food? It’s a question that haunts many of us daily & while we unfortunately cannot repeal the decisions that have been made thus far on our food & it’s labeling, we can still become more aware of our choices while shopping in general.
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pic by lifeisawesome.com

.                   .                      . soya-83087_640, body, diet, fitness, food, health, lifestyle, rehabilitation, what you eat, you are what you eat, groceries, gmo, genetically modified foodpop-corn-785074_640, body, diet, fitness, food, health, lifestyle, rehabilitation, what you eat, you are what you eat, groceries, gmo, genetically modified foodplant-857082_640, body, diet, fitness, food, health, lifestyle, rehabilitation, what you eat, you are what you eat, groceries, gmo, genetically modified food.                    .

So how does one avoid GMOs?

The basics:
  1. Look for the labels. USDA Organic & The Non GMO Project are just a few examples. If you see “USDA organic” or “Non GMO” then your GMO safe for sure. It’s always good to go organic but USDA organic is a sure thing. They prohibited the use of GMOs in the production and handling of organic products in October of 2002.
  2. Eat more nuts, fruits & veggies. It’s much easier to find produce that is GMO free, just check the most recent GMO crop list and buy accordingly. If you need something on that list, just make sure it’s USDA organic. An excellent website and ap for confirming which foods are truly organic is: The non GMO Project and the Non GMO Project Shopping Guide ap. Wikipedia also keeps an updated list within their pages. We printed a few out and left them on our board for people to take. It’s always good to have a copy on hand for reference.
  3. Research your sources on meat. Meat can be tricky as the animals are often fed GMO products. Research must be done to find out which of your local farms raise GMO free meat and which stores support them. Make sure to cover all bases- milk, cheese, eggs, chicken, pork and beef.
  4. Know your additives. Corn, Canola, soy, cotton and sugar beets can all end up as additives within packaged food. Be aware of things like corn syrup, various oils, dyes, flavoring, etc. 70% of packaged foods contain GMOs. There are many companies who refuse to use GMOs. A few of them can be found at GMO Awareness.com.
  5. Keep updated on the GMO list (it grows longer & longer each year). Again, wikipedia is pretty good with the updates (see link above). Today the full list consists of: Alfalfa, Canola/Rapeseed, Corn, Cotton (cottonseed oil), Papaya (Hawaiian), Potato (food & starch), Peas, Rice, Soybeans, Squash (zucchini/courgette), Sugar Beet, Sugarcane, Sweet Peppers, Tomatoes, Wheat and the newest addition- Arctic Apples.
  6. Grow your own food do the research, plant your own vegetables,  and do it yourself.
Start these basics and create a plan that works for you and your family. At the very least, lets start the conversation. You can also sign the petition, if you’d like your voice to be heard on this matter. The U.S. House of Representatives recently passed H.R. 1599, otherwise known as the Deny Americans the Right to Know or DARK Act. Not only would it block all states from labeling genetically engineered foods, but it would also make it much harder for the FDA to ever mandate national labeling. If we’re going to stop this bill from becoming law, we need to show the Senate and President Obama how serious we are about GMO labeling. The more signatures against the DARK Act, the better.
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pic by the wall street journal

 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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Muscle VS. Fat – does one really weigh more?

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

This question has all the hallmarks of one of those trick questions. You hear it all the time “muscle weighs more than fat.”  Is that true?  The obvious answer is no.  Five pounds of fat weighs the same as five pounds of muscle.  It makes so much more sense when stated this way.  So what is going on with all of these claims that one type of tissue weighs more than another?  It’s VOLUME that is at play here.  Muscle is denser than fat—that five pounds of muscle is going to be smaller than that five pounds of fat.

Think of it this way:  A 5’5″, 140 pound woman who is 18% body fat is going to be noticeably smaller than a 5’5″, 140 pound woman who is 36% body fat.  This also points out why fitness professionals tell us to ignore the scale and your total weight when thinking about your fitness level.  If the 36% body fat woman in the example is able to flip her numbers to that of the 18% body fat woman, she will still weigh 140 pounds, but she will be smaller, have more muscle tone and generally look sleeker.  The fact that she is still 140 pounds is of no consequence.

So when thinking about your fitness level, your appearance and your overall wellness, weight is a number that is of little use as a gauge.  The percentage of that weight that is fat;  how you “feel” is a much better measure of one’s health and wellness.

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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Protein: It does a body good!

Artwork Credit: Scripps Health, 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

Artwork Credit: Scripps Health – San Diego CA

Most people are lacking Protein in their diets (there should be a balance of protein, carbs and fat in your diet…40/40/20 or 40/30/30). When your body is getting protein it functions better because it supports the lean muscle mass which will burn the fat.  When you cut down on calories and eat only carbs, these carbs are broken down into simple sugars and stored as fat.

To discern how much protein you need personally, your body requires 1 gram of protein for every 4 pounds of body weight per day…then divide it between your 5-6 meals per day for your healthy ratio of protein per meal.  If you are a very active adult, you may require more protein per meal.

Protein is made up of 23 essential amino acids, 8 of which adult bodies cannot manufacture on their own and therefore we must get it from food.

Next to water, protein is the most plentiful substance in the body and accounts for 12-15% of our total weight. Protein is needed for almost every vital function of the body and makes up the essential building blocks of the living cells of the body (the amino acids are the building blocks that make up protein).

It is a misconception that protein only comes from animal sources.  There are many excellent plant sources that supply us with protein.  A few examples of how to mix the plant proteins to make them a complete protein are: combine whole grains with beans, mix legumes and grains, eat corn with beans

Other sources of protein: egg whites, almonds, cashews, fish, soybeans.  You also get protein from seeds, natural brown rice, rye, oats, millet, wheat and beans.

Protein from Meat: The leanest meat sources are chicken and turkey (turkey is actually leaner than chicken).  A lean cut of steak or London Broil once or twice a month is good for iron and especially if you are working out this source of protein is important for the amino acid building blocks that your lean muscles require to grow.  Eliminate completely high fat meats such as beef, pork and ham.

Protein Deficiency: A lack of protein affects the hair, nails, skin, growth and tissue development.  The mental and physical development of children is affected when protein is lacking.  In adults, they suffer a loss of stamina, are less resistant to infection and slower to heal and they become weak and may suffer from mental depression.

Too Much Protein: Diets too high in protein will also have side effects such as dehydration because the body has to work hard to excrete the wasted nitrogen that the body has accumulated.  If the protein is not used by the body, it will convert and be stored as fat.

Start adding protein to your daily nutrition plan and watch your energy levels increase and your immune system will be boosted as well.  Plan to succeed by making changes in your daily habits!

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.