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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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.


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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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Spice up your life…and health with Turmeric

Turmeric is a plant (or root) from the ginger family native to South Asia.  It grows wild in the forests of South and Southeast Asia and is one of the key ingredients in many Asian dishes.  This golden-colored spice is, however, a very potent natural anti-inflammatory food, that also improves liver and kidney function. Turmeric can be taken in pill form or made into a paste that can be applied directly to an area of the body that is experiencing pain. Turmeric, 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

The best part of this natural pain-killer is that there are no side effects!  It’s a natural antiseptic and antibacterial agent–useful in disinfecting cuts and burns. When combined with cauliflower, it has been shown to prevent prostate cancer and stop the growth of existing prostate cancer.

Turmeric is also known to reduce the risk of childhood leukemia, stop growth of new blood vessels in tumors, speed up wound healing and assist in the remodeling of damaged skin as well as prevent breast cancer from spreading to the lungs (when tested on mice).

Aside from all of these known health benefits, Turmeric is currently being studied due to the belief that it can help treat psoriasis and other inflammatory skin conditions, aid in fat metabolism and help in weight management, and treat pancreatic cancer.  This “miracle root” has recently been shown to have many beneficial effects on myeloma patients.

Turmeric offers something for everyone.  So why not go your local health food store today and pick up a bottle today?

by Chelsey Charbeneau CYT, E-RYT
Certified yoga therapist and registered yoga instructor

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.