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Are 20 Minute Exercise Routines Any Good?

Posted by on Aug 15, 2017 in exercise, habit, research | Comments Off on Are 20 Minute Exercise Routines Any Good?

I think we both know that exercise is very beneficial to a person’s health.  So why don’t more people exercise on a regular basis?  Is it lack of money?  Or lack of motivation? Or the lack of equipment? No.  The #1 reason people don’t exercise is lack of time. Martin Gibala, a kinesiology profession and exercise research at McMaster University says, “We know that 50% of the population doesn’t exercise and the most commonly cited barrier to exercise is the lack of time.” most commonly cited barrier to exercise is Lack of TIme Click To Tweet Professor Gibala put his theory to the test in a study published in the Journal of Physiology.  What he did was compare a group of people that exercised a “traditional” 90 to 120 minutes a day to a group that only exercised 20 minutes a day, and only 3 days a week. After only two weeks, BOTH groups showed improvement in exercise performance and oxygen uptake.  What was interesting is that the improvement was almost identical in both groups.  How can that be, you might be asking? They found the group that only exercised for 20 minutes trained with greater focus and intensity.  So IT IS possible to get a lot out of short focused workouts instead of long one hour workouts. In fact, this is just one of dozens of studies that confirm the benefits of shorter but more intense workouts.  Just remember that HOW you exercise in those 20 minutes is the important thing. Intensity of exercise is the key, not duration.  Intensity of exercise is the key, not duration.  thats how 20 min workout is good Click To Tweet So keep that in mind as you try to get everything into your busy schedule.  And if you already exercise regularly, then try mixing things up and do a shorter and more intense workout.  You’ll get a lot out of it and you will save yourself a lot of...

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Eat These Super Food

Posted by on Aug 7, 2017 in food, nutrition | Comments Off on Eat These Super Food

Most people I know like to eat healthy foods, and the cool thing is you don’t have to sacrifice flavor or variety to eat healthfully. In fact, there are two types of ” super food ” that can help you fight disease and live longer…and they come in many tasty varieties. According to cardiovascular health expert Dr. Shah, as reported in Men’s Health magazine, these two super food groups are: 1. Inflammation fighting cruciferous vegetables, including broccoli, cauliflower, arugula, Brussels sprouts, bok choy, collards, daikon, horseradish, kale, mustard greens, rutabagas, turnips, radishes, and watercress. 2. Blood pressure lowering berries, including blueberries, blackberries, and strawberries. Dr. Shah recommends that you indulge in both food groups daily – at least half a cup of crucifers and half a cup of berries. You’ll find that these fruits and veggies are ideal for mixing with other healthy foods. Twice a week, consider stocking up on: 2 pints of blueberries 6 bananas 6 red delicious apples 6 pears 2 grapefruits 1 watermelon 2 bunches of broccoli 2 red peppers 1 orange pepper 1 yellow pepper 1 green pepper 2 avocados mushrooms a bag of baby spinach summer months, you should have no trouble getting a daily dose of super food Click To Tweet If you are eating these foods on a regular basis, you will be eating really healthy.  And with so much to choose from during the summer months, you should have no trouble getting a daily dose of inflammation fighting,  blood pressure reducers, and vitamins that your body needs to stay strong and free of disease. inflammation fighters, blood pressure reducers, read for the super food Click To...

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Too Much Soda Can Cause Muscle Problems

Posted by on Jul 20, 2017 in dehydration, nutrition | Comments Off on Too Much Soda Can Cause Muscle Problems

I’m sure you’re well aware that drinking sodas aren’t the best thing for you, but check this out… On May 27, Health Day reported that drinking too much soda can increase the risk of a muscle problem called hypokalemia. What is hypokalemia?  In people with hypokalemia, a drop in blood potassium levels results in problems with vital muscle functions. Symptoms can range from mild weakness to serious paralysis. hypokalemia-potassium levels results in problems with vital muscle functions Click To Tweet Did you know that there are people out there drinking between 2 and 9 LITERS of cola PER DAY?  Isn’t that crazy? “We are consuming more soft drinks than ever before, and a number of health issues have already been identified including tooth problems, bone demineralization and the development of metabolic syndrome and diabetes,” and there’s increasing evidence that excessive cola consumption leads to hypokalemia, Dr. Moses Elisaf, of the University of Ioannina, said in the news release. increasing evidence that cola consumptions can lead to hypokalemia Click To Tweet Elisaf said the three most common ingredients in cola — glucose, fructose and caffeine — can contribute to hypokalemia. “The individual role of each of these ingredients in the pathophysiology of cola-induced hypokalemia has not been determined and may vary in different patients,” Elisaf said. “However, in most of the cases we looked at for our review, caffeine intoxication was thought to play the most important role. This has been borne out by case studies that focus on other products that contain high levels of caffeine but no glucose or fructose.” However, “caffeine-free cola products can also cause hypokalemia because the fructose they contain can cause diarrhea,” Elisaf said. So if you know anyone who drinks an abnormal amount of coke, soda or whatever you want to call it , let them know that it could be very harmful to their muscles and their overall...

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5 Red Flags In The Freezer Aisle

Posted by on Jul 5, 2017 in nutrition, vitamins | Comments Off on 5 Red Flags In The Freezer Aisle

Do you ever buy frozen foods freezer at the grocery store? I’m sure you have. The main benefit of frozen foods is their convenience. Just pop them in the over and it’s ready in no time at all – with no cooking required. However, the frozen foods section is packed with dietary land mines that can sabotage your weight and health. So today I wanted to point out a few things to look for…and avoid…when buying frozen foods. 1. High Glycemic Load Wheat flour, rice flour, and other starchy ingredients are at the top of the ingredient list on most frozen foods. You’ll find that many have as many as 40 grams of carbohydrate per serving, with only a few grams of fiber. When you see that, this is your clue that you’re looking at a high-glycemic food that will spike your blood sugar, promote fat storage, and contribute to chronic disease. 2. Empty Calories At first glance, it may seem that a packaged freezer food provides decent nutrition (i.e. 10 grams of protein, 5 grams of fat, and 5 grams of fiber per serving). But look closer at where those calories are coming from. Clean organic sources of protein? Healthy fats? Nutrient-rich veggies? Probably not. The bulk of ingredients in frozen foods are low quality and devoid of nutrients. 3. Filler Proteins There is a filler called “soy protein isolate” that is found in many frozen foods. The reason it’s in the food is because it’s inexpensive. Don’t be duped into thinking soy protein isolate is a health food. It’s definitely not. And it is in almost every packaged frozen foods, including organic ones like Amy’s and Kashi. 4. Unhealthy Fats The label tells you that your ready-meal contains polyunsaturated fat – but it doesn’t tell you whether it is omega-6 fat or omega-3 fat. Omega-3 fats are critical to our health but severely lacking in the typical American diet. Omega-6 fats, on the other hand, are overly abundant and are one of the primary dietary causes of inflammation…the cornerstone of disease. 5. Sodium In order to get bland-tasting wheat flour, beans, and rice to taste good, manufacturers rely on salt. Too much sodium, coupled with not enough potassium in the diet, is a recipe for high blood pressure that can lead to heart attack and stroke. To make smart food choices, all it takes is an understanding of the factors that go into making food healthy (or unhealthy) and a little time spent on planning ahead. So look out for these ingredients when buying frozen foods, and try to avoid them if you can. Have a great day and I’ll talk to you soon! Sincerely, Dr. Justin Trosclair dc...

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Move over Gatorade…Try this refreshing and health drink instead!

Posted by on Jun 27, 2017 in athlete, dehydration, food | Comments Off on Move over Gatorade…Try this refreshing and health drink instead!

Coconut water is emerging as a health drink alternative to the high sugar sports drinks Are you someone who likes to try new things? Because if you are, I’ve got something new for you to try. In countries like Puerto Rico, where it is blazing hot almost the entire year, locals will chop down coconuts from the palm trees and place them in the freezer so they get really cold. They then make a hole in the coconut and stick a straw in it and drink the coconut water. Coconut water is emerging as a healthy alternative to the high sugar sports drinks and is readily available in most health food stores. (If you can’t find it in your local health food store, Google coconut water.) Coconut water is more flavorful that plain water and contains potassium, sodium, magnesium, calcium, and phosphorous…all electrolytes that keep your system hydrated and balanced. Coconut water low in carbohydrates and contains no artificial sugars or sweeteners It’s low in carbohydrates and contains no artificial sugars or sweeteners. It helps boost your immune system and eases stomach pains. Plus, it’s a natural cure for a hangover! And these are just a few of its many benefits. Coconut water low in carbohydrates and contains no artificial sugars or Click To Tweet So if you drink a lot of energy drinks or high sugar athletic drinks, or if you just want something refreshing and tastier than water, you should give coconut water a try. And if you exercise regularly, try drinking eight ounces of coconut water before, during, or after your workout to reduce muscle protein breakdown and allow for more fat loss. eight ounces of coconut water before, during, or after your workout for recovery Click To Tweet You can also drink it after a night of drinking alcohol, if you have a stomach ache, if you have diarrhea, or in the morning instead of high-sugar fruit juice. Give it a try and let me know what you think! Have a great day, Dr. Justin Trosclair dc...

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Startling News: Medical Error Misdiagnosis Kill Up To 80,000 People A Year

Posted by on Jun 15, 2017 in medication, research | Comments Off on Startling News: Medical Error Misdiagnosis Kill Up To 80,000 People A Year

What a Sensational Eye Catching Headline, don’t you think?  According to a study recently published in the March 11, 2009 issue of the Journal of the American Medical Association, misdiagnosis accounts for 40,000 to 80,000 deaths PER YEAR.  misdiagnosis accounts for 40,000 to 80,000 deaths PER YEAR. And tort claims for diagnostic errors – defined as diagnoses that are missed, wrong, or delayed, are nearly twice as common as common claims for medication errors. Any way you want to look at it, that’s a lot of deaths.  And when you add these deaths to the 1.5 million injuries and deaths per year caused by medication errors, you’ve got a huge problem. World Health Organization (WHO) ranks our health care system 37th Click To Tweet I bring this to your attention because a lot of people think our health care system is the best in the world.  And it isn’t.  The World Health Organization (WHO) ranks our health care system 37th in the world.  The last time I checked, we rank 24th in the world for “healthy living” by the World Health Organization. The truth is our health care system could use a lot of improvement. So what can you do to avoid being a “statistic” in our health care system, or getting injured, or even worse killed? Eat the right foods, get plenty of rest, get some exercise every week Click To Tweet The easiest thing to do is live a healthy life.  Eat the right foods, get plenty of rest, get some exercise every week, take care of your structural health, and limit your medication usage. “prevention” approach to your health instead of a “reaction” Click To Tweet Have a “prevention” approach to your health instead of a “reaction” approach.  A prevention approach is when you take care of yourself on a regular basis as you get older.  A reaction approach is you don’t take care of yourself unless you get sick or injured or get a disease.  Living a wellness lifestyle that focuses on optimal health and prevention is always the best approach.  It’s also the least costly in the long run.  Surprisingly, don’t overlook getting plenty of rest. And if you are a loved one is at the hospital, make sure you pay attention to the details so that no errors are made…because they do happen. Have a great day and I’ll talk to you soon! Sincerely, Dr. Justin Trosclair dc CHECK OUT MY BOOK  it talks more about food choices, starting an exercise routine and how I lost 27 pounds and kept it off. www.adoctorsperspective.net/freeebook...

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Should You Eat Saturated Fats? The Answer May Surprise You…

Posted by on Jun 6, 2017 in nutrition | Comments Off on Should You Eat Saturated Fats? The Answer May Surprise You…

 low carb diets actually LOWER total cholesterol and triglycerides while increasing HDL levels There are several areas of confusion when it comes to eating, and no area is more confusing than the issue of whether or not saturated fat is bad for us or not.  For the most part, conventional medical thought is that “saturated fat is bad for you.” However a growing number of people feel that the jury is still out on saturated fat intake because it may have health benefits. One of the main reasons we are told to lower our consumption of saturated fats is to lower the risk of heart disease.  However, studies that look at the effects of “low carb” diets are a big reason this theory is being questioned.  Numerous studies have found that low carb diets actually LOWER total cholesterol and triglycerides while increasing HDL levels (good cholesterol), despite consuming higher than conventionally recommended saturated fat levels. (1,2) low carb diets actually LOWER total cholesterol and Click To Tweet  low carb diets have you consume MORE saturated fat than is recommended, yet cholesterol and triglyceride levels DROP. In other words, the low carb diets have you consume MORE saturated fat than is recommended, yet cholesterol and triglyceride levels DROP.  And when this happens, these changes in fat levels lower your risk of heart disease…not raise it. And if that’s not enough evidence to prove that conventional medicine may be wrong about saturated fat, another study out of Harvard has raised more questions.  This study looked at postmenopausal women who had previously eaten low fat diets and despite that fact had plaque build-up in their arteries.  But the same study found that when women ate diets that were higher in saturated fat, the progression of arterial plaque stopped. (3) study finds postmenopausal women ate low fat still got plaque in arteries Click To Tweet The one factor that was associated with the progression of artery clogging plaque was a higher intake of carbohydrates, as is typically eaten on a low-fat diet. In considering whether or not you should consume saturated fats or not, heart disease should not be your only consideration.  As an example, higher saturated fat intake from full fat dairy products has been found to DECREASE a woman’s risk of being infertile, while eating low fat dairy foods was found to increase the risk of being infertile. (4) As more research accumulates, there is no doubt the messages to consumers about saturated fats will be changed.  In the meantime, I recommend you limit your carbohydrates and center a diet of plant foods and organic proteins. And we probably shouldn’t be afraid to include some saturated fats from butter, cocoa butter, coconut oil, and organic meats and dairy (as tolerated). limit your carbohydrates and center a diet of plant Click To Tweet Have a great day and I’ll talk to you soon! Sincerely, Dr. Justin Trosclair dc Research References Mente A, et al.  Arch Intern Med. 2009;169(7):659-669. Hession M, et al. Obes Rev. 2008 Aug 11. Mozaffarian D, et al. Am J Clin Nutr. Vol. 80, No.5,1175-1184; 2004. Chavarro JE, et al.  Human Reproduction. Feb 28, 2007; doi:10.1093/humrep/dem019....

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The Health Benefits of Red Wine

Posted by on May 25, 2017 in food, heart, nutrition, obesity, research | Comments Off on The Health Benefits of Red Wine

more proof that moderate red wine consumption is healthy. Red wine contains nutrients called polyphenols. For the past several years there have been reports about the health benefits of drinking red wine.  Here is more proof that moderate red wine consumption is healthy. Red wine contains nutrients called polyphenols.  And while some health conscious people take nutritional supplements to get these grape compounds, recent research is showing that the best way to get these nutrients is to drink red wine. The reason for this is red wine contains the entire group of polyphenol nutrients, a group that has been shown to work much better synergistically.  Nutritional supplements on the other hand do not contain the entire group of polyphenols. One cool thing to know is that new research from the University of Puerto Rico School of Medicine is showing that breast tumor growth and metastasis to bone and liver are inhibited by the complete grape polyphenol complex. In their latest study that was published in the March 18 edition of Clinical and Experiential Metastasis, the scientists showed that combined polyphenols induced death in cancer cells. The power of polyphenols to protect and heal is not surprising considering that polyphenols stand guard to defend plants from ultraviolet radiation, pests, and injury.  They also defend against infection from bacteria, viruses, and fungi. Polyphenols also keeps livers safe from alcohol damage.  Research from the College of Medicine at the University of South Florida found that polyphenols reduce the amount of fat produced in the liver and increases the rate at which the fat is broken down.  This study was reported in the October, 2008 edition of American Journal of Physiology, Gastointestinal and Liver Physiology. Red wine also gives a boost to dieters resveratol (a polyphenol) to inhibit the development of fat Click To Tweet The ability of resveratol (a polyphenol) to inhibit the development of fat cells means dieters can benefit from red wine consumption. Red wine is prominently featured in the Mediterranean diet, which is a way of eating that relies on eating whole foods with wine. This type of diet has been shown to reduce mortality (death) from all causes. The term French paradox refers to the observation that even though the French eat similar amounts of high fat foods, exercise less, and smoke more than Americans do, they appear to have a markedly lower mortality rate from heart disease. Studies suggest that one of the reasons the French have a lower rate of heart disease is their regular consumption of red wine. Red wine also protects neurons. Red wine also protects neurons by reduce free radical damage Click To Tweet Chronic consumption of alcohol increases oxidative stress in the body which accounts for negative neurological changes.  However, polyphenols from red wine, grape skins, and grape seeds exhibit strong antioxidant activity.  In a study released in the June 8, 2007 issue of Neuroscience, researchers credited red wine polyphenols for improving the antioxidant status in the brain and preventing free radical induced neuronal damage. So as you can see, there are a lot of great health benefits to drinking red wine! Just don’t over do it.  Don’t drink and drive, and of course Pregnant females shouldn’t drink. Have a great day and I’ll talk to you soon! Sincerely, Dr. Justin Trosclair...

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The Truth About Eggs And Cholesterol

Posted by on May 16, 2017 in heart, nutrition, research | Comments Off on The Truth About Eggs And Cholesterol

The myth that eating eggs increases cholesterol levels has been busted! If you like eating eggs, then I’ve got good news for you! According to a new study conducted by researchers from the University of Surrey and published in the Nutritional Bulletin of the British Heart Foundation, eating eggs has virtually no effect on cholesterol levels.  In other words, eating eggs does not raise your cholesterol level. eating #eggs has virtually no effect on #cholesterol levels Click To Tweet The researchers reviewed several different studies on eggs and nutrition and concluded that eggs did not contribute to the body’s cholesterol levels.  Although eggs are a high cholesterol food, the researchers note that only one-third of the body’s cholesterol comes from your diet. only one-third of the body’s #cholesterol comes from the #diet Click To Tweet Bruce Griffin, one of the researchers, had this to say: “The ingrained misconception linking egg consumption to high blood cholesterol and heart disease must be corrected.  The amount of saturated fat in our diet exerts an effect on blood cholesterol that is several times greater than the relatively small amounts of dietary cholesterol.” “The UK public does not need to be limiting the number of eggs they eat,” Griffin said. “Indeed, they can be encouraged to include them in a healthy diet, as they are one of nature’s most nutritionally dense foods.” Victoria Taylor of the British Health Foundation had this to say: “We recommend that eggs can be eaten as part of a balanced diet. There is cholesterol present in eggs, but this does not usually make a great contribution to your level of blood cholesterol. If you need to reduce your cholesterol level, it is more important that you cut down on the amount of saturated fat in your diet from foods like fatty meat, full fat dairy products, and cakes, biscuits and pastries.” So there you have it.  Eggs are a healthy and nutrient dense food that DO NOT raise your cholesterol, so enjoy them regularly and don’t feel so guilty the next time you eat them! Have a great day! Dr. Justin Trosclair dc Sources for this story include: news.bbc.co.uk....

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3 Common Myths About Chiropractic You Should Know About

Posted by on May 11, 2017 in benefits, expectations, lifespan | Comments Off on 3 Common Myths About Chiropractic You Should Know About

Doctors of Chiropractic are licensed in all 50 states. Chiropractic care is a service people CHOOSE to use on a regular basis to counter act wear and tear. Even though chiropractic care is one of the best health care options available to eliminate pain, reduce stress, increase flexibility, and maintain a great quality of life, there are still a lot of people who don’t know much about chiropractic care.  There are also a lot of crazy myths about chiropractic.  I want to share a few of those with you so you have a better understanding about chiropractic. Check these out: Myth #1: Chiropractors Aren’t “Real” Doctors Did you know that some people actually still say that?  Out of curiosity, what is a “real” doctor anyway?  A white coat?  A stethoscope?  A prescription pad?  Are we to believe that the only “real” doctors are the ones with the letters MD after their name? Or if you don’t prescribe pills then you aren’t a “real” doctor? if you don’t prescribe pills then you aren’t a “real” doctor? T/F Click To Tweet The truth is chiropractors are in fact “real doctors.”  I’m pretty sure I’m real!!! Chiropractors are recognized and licensed in all 50 states as Doctors of Chiropractic. Truth #1: Yes, Chiropractors are “Real” doctors. Myth #2:  Once You Go To A Chiropractor, They Make You Go Forever This is obviously not true.  To answer this myth, there are few things to consider.  First, I’ve never made a patient do anything that they themselves did not want to do.  I’ve never forced a patient to do anything.  Not only do I not “make” people see me for the rest of their lives, but I also can’t “force” patients to do something they don’t want to do.  And I doubt any other chiropractor has a magic wand that makes people do something they don’t want to do either! I can’t “force” patients to do something they don’t want to do- your choice to stay healthy. But here’s the other point you need to consider.  Your body is like a used car.  With normal “wear and tear” and aging, your body is breaking down.  That’s just a fact.  And if you add stress to the equation, then it breaks down even more.  So your body needs tune-ups, just like a used car, to be healthy.  Your health has to be something you focus on regularly and consistently for the rest of your life.  That includes diet, exercise, getting enough sleep, and taking care of your frame (muscles, joints, and nervous system.) If you want to be healthy, you CANNOT ignore taking care of yourself on a regular basis.  Trust me, it doesn’t work. The wear and tear continues every day.  So with that being said, just know that while I don’t make people “come back forever,” many patients CHOOSE ON THEIR OWN to come back on a regular basis to get chiropractic care. No one makes you exercise regularly or makes you brush your teeth daily or makes you eat healthy foods.  You do these things because it keeps you as healthy as possible.  Chiropractic care is a service people CHOOSE to use on a regular basis because it also keeps people healthy, feeling great, and keeps their body functioning at a high...

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