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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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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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.