Metabolic Health Blog - fibromyalgia and chronic fatigue syndrome in Scottsdale, Arizona

Paleo breakfast ideas

noreply@blogger.com (Dr. Bosch) — Sun, 08 Apr 2012 22:20:00 +0000

Breakfast seems to be the most difficult meal to adjust to when starting the Paleo Diet. Many people are used to eating sweeter, carb heavy breakfasts such as cereal, toast with jam/peanut butter, granola, waffles, etc. It will take some time to get used to Paleo breakfasts, but they will keep you full, satisfied, and feeling good! The most important thing is to remember that breakfast is just another meal. Dinner leftovers can actually make great breakfasts! Here are some ideas to get you started:

Eggs—scrambled, poached, hardboiled, over easy… whatever your heart desires! Feel free to branch out and try eggs other than chicken eggs. I love my eggs cooked in coconut oil! Nitrate and sugar free bacon is ok on occasion too :)

Paleo pancakes—You can find a ton of different recipes for Paleo pancakes on the Internet, but don’t have these every day. Use them as a treat, just as you would with “normal” pancakes! Here’s a quick and easy recipe: http://tiny.cc/vsw0aw

Smoked salmon—just make sure it is wild and not farm raised (Trader Joe’s has a good one!)

Frittata—Frittatas are a great way to get your veggies in at breakfast, and they can easily feed the whole fam! Try this one: http://tiny.cc/9cx0aw

Leftovers—chicken, fish, veggies, grassfed beef, etc—any Paleo meal can be eaten for breakfast, not just the traditional “breakfast foods.”

Egg muffins—Egg muffins are awesome because you can make enough for a few days and then just microwave to take with you on your way to work in the morning. Try this recipe: http://tiny.cc/3tx0aw

Smoothies—Get creative! Use fruit, coconut or almond milk, nut butter (but not peanut butter), spinach, avocado, cacao powder, coconut oil, etc. Play around with ingredients and you won’t ever get bored. Check out this Chocolate Raspberry smoothie recipe: http://tiny.cc/oox0aw. Smoothies are awesome for kids, too, since you can sneak in veggies and other foods they may not want to eat normally.

If you want something sweet, add some fresh berries, grapefruit, figs or other fruit to your breakfast!

Also, if you’re a coffee lover like me, don’t worry—you do NOT have to give up coffee! Instead of cream and sugar, get coconut creamer from Sprouts or Whole foods!

Paleo "Diet" Overview

noreply@blogger.com (Dr. Bosch) — Sun, 11 Mar 2012 19:19:00 +0000

This month I will be going over the Paleo Diet in detail. To start with, I thought I should give a general overview and explain why anyone would want to give their eating habits a makeover. To start with, the Paleo Diet isn’t really a “diet”—you don’t have to weigh, measure, or count anything--all you have to do is choose the right kinds of foods. Even without doing the typical things you have to do for a diet, you should still experience fat loss and feel great! The goal is to live a lifestyle similar to that of our Paleolithic ancestors, including lean protein, fruits, vegetables, and healthy fats. We want to move away from grains, legumes, sugar, and dairy, which cause can inflammation and disease (and contrary to what you may have heard, you do NOT need to eat these foods to get the nutrients you need).

The first thing you should do is get rid of all of the rice, bread, pasta, oats, crackers, beans, lentils, yogurt, milk, sugar, artificial sugars, etc and fill your refrigerator with:

-Protein: grass fed meat, chicken, turkey, eggs, and wild caught fish

-Vegetables: lots of them! Have as many non-starchy vegetables as you would like with every meal. No potatoes of any kind.

-Fruit: berries are the best, apples, pears, citrus, etc

-Healthy fats: nuts, seeds, avocado, olive oil, and coconut oil

It may sound like an impossible feat to eliminate grains from your diet, but I promise once you get used to it, the cravings go away and you really won’t have the desire to eat these foods. Also, if possible, organic produce that is in season and grass fed, free range proteins are best. Look for packages that have no hormones, antibiotics, etc. Many people on the Paleo Diet see huge improvement in autoimmune conditions, cardiovascular disease, and diabetes (not to mention healthy weight loss without obsessing about food intake!).

Since this can be quite an adjustment, start slow! Pick a few days out of the week that you are going to eat Paleo (ex: Monday through Thursday) and keep your normal diet on the weekends, with the goal of eventually eating Paleo all week long. If you drink alcohol, wine is the best but spirits mixed with water and a squeeze of lime is ok too. Eat when you are hungry, and stop when you are satisfied. Here is a list of a few awesome websites that go into more detail, and look out for the next few blog posts where I will also go into more specific tips.

-www.robbwolf.com

-www.thepaleodiet.com

-www.marksdailyapple.com

Stick with your New Year's Resolutions

noreply@blogger.com (Dr. Bosch) — Thu, 23 Feb 2012 15:29:00 +0000

Many of us vowed to hit the gym more often in 2012. Now that the excitement of New Year’s resolutions has died down and reality is setting in that going to the gym can be a little bit of work, I thought I’d offer some tips to keep you motivated!

Buy health/fitness magazines and find body types that you admire—this can help give you a more concrete goal to work for! Follow the people you admire on Facebook for extra tips and motivation

Get new workout clothes/shoes/accessories… this is one of my favorite ways to motivate myself! I use this as a reward instead of food, too. I’ll set a goal (ex: “For the next two weeks I will work out 5 mornings a week for 1 hour.” When I reach my goal, I’ll get a new top to wear for my next workouts!

Find a new Pandora station that gets you pumped up while you’re working out. One of my favorites is the Afrojack station.

If possible, go to the gym first thing in the morning. This will keep you energized the rest of the day and that way nothing will magically pop up that you have to do instead of going to the gym after work. By the end of the day I usually just want to go home, so it’s great knowing my workout was done first thing!

If you can’t work out in the morning, take everything you need for the gym with you to work (here’s an excuse for a cute new gym bag!). Go to the gym straight from work so you don’t have time to get comfy on the couch until you are done!

Get a gym buddy!!! Even if you don’t do the same workout, not only is it great to meet up with a friend, but also makes it a lot easier to get to the gym.

Think about how good you look and feel after you’ve worked out!

Set reasonable, attainable goals for yourself. It feels great to reach a goal, and then you can reward yourself with a massage, workout gear, etc.

When fast food is the only option...

noreply@blogger.com (Dr. Bosch) — Tue, 21 Feb 2012 19:49:00 +0000

Ideally, we would all have fresh, healthy, homemade meals all of the time. Unfortunately, unless you have a chef living in your kitchen, this doesn’t always happen. While fast food certainly isn’t the best option, every once in a while it’s the only thing available. Here are some of the better fast food choices:

· Burger King

o Tendergrill Chicken Sandwich (no mayo, throw away half of the bun) with a side garden salad and light Italian dressing

o Veggie Burger without the bun and a side garden salad and light Italian dressing

o Tendergrill Garden Salad

· McDonalds

o Premium Grilled Chicken Club (no mayo, no bacon, no cheese, throw away half the bun) with a side of apple slices or side salad with low fat balsamic vinaigrette or low fat Italian

o Premium Caesar Salad with grilled chicken, Premium Bacon Ranch salad with grilled chicken, or Premium Southwest Salad with grilled chicken

§ Use either of the low fat dressings for these as well!

· Boston Market

o Chicken or Turkey breast with Mediterranean Green Beans, Fresh Steamed Vegetables, or Green Beans

o Half size of the Mediterranean Salad or Southwest Santa Fe Salad

· Subway (or other sandwich restaurant)

o Order a 6 inch sub with wheat bread, choose a lean meat (like turkey, chicken, or tuna), fill with veggies, skip the cheese, and only ask for yellow or Dijon mustard, oil, and/or vinegar (the rest of the sauces are high in calories, sugar, and other things you really don’t want)

o If you want to take it a step further, order this as a salad with oil and vinegar dressing!

Irisin... the "fat-burning" hormone

noreply@blogger.com (Dr. Bosch) — Thu, 19 Jan 2012 02:51:00 +0000

You may have seen recent news about a new “fat-burning” hormone called irisin. Exercise seems to stimulate production of the hormone from proteins that regulate metabolism. Once irisin is released, it is thought to help convert white fat into brown fat, which is healthier and burns more calories. Not only this, but it increases glucose sensitivity, which means it can be metabolized more efficiently and possibly help with diabetes. Scientists are now wanting to find out if irisin can be injected into the individual and still produce the same benefits as exercise-induced irisin. In an initial study, mice did seem to reap the benefits of irisin injections without any exercise at all. Although irisin won’t replace exercise completely (it doesn’t have any affect on muscle growth), it may be beneficial for treatment of obesity and diabetes in the future. Check out these two articles for more info: Brown Fat and Irisin.

More on fat…

I already mentioned there are two types of fat (brown and white). White fat mainly just stores calories (energy) and sits around, while brown fat actually helps burn calories in the body like other tissues do. It is actually more closely related to muscle cells than the “white” adipose tissue we think of when we think of “fat.” Humans are born with brown fat as a kind of internal thermostat, but this disappears quickly after birth (unfortunately!).

What are your holidays really about?

noreply@blogger.com (Dr. Bosch) — Mon, 19 Dec 2011 04:07:00 +0000

After talking about holiday stress, I thought about why we stress at this time of year when we should be happy to spend time with our family and friends. This article from Psychology Today talks about with how many holidays there are, between Hanukkah, Christmas, Kwanzaa, Winter Solstice, Muharran, etc it is so easy to get caught up in the gifts and parties and pressures that we forget what these are really about. It is so easy to say, “Just don’t stress this year,” and to forget all of the hype, but it’s impossible to just forget about it. You can go to the parties and buy gifts and do all of the things you normally do, but make a special effort this year to be more mindful. These holidays “refer to light in the darkness.” When you are running through the mall frantic to find that last gift, be thinking about how lucky you are to have that friend you are buying the gift for. Don’t groan that you have to go to that boring office party, be thankful you have a job when so many people don’t. Think of little things to do with your family every day to keep you grounded. Every morning my roommate and I play “Feliz Navidad” while we eat the little chocolate from our Advent calendars; it’s so silly but we start our day with a smile. Enjoy the little and big things that make this time of year (and life in general) special!

Sleep better this holiday season!

noreply@blogger.com (Dr. Bosch) — Sun, 04 Dec 2011 17:45:00 +0000

As much fun as the holidays are, for many of us our quality of sleep starts to suffer. Between travel, changes in eating and drinking habits, and higher stress levels, it’s no wonder we end up tired!

Chances are you are going to bed and waking up at different times than you are used to. Try going to bed close to the same time every day. If you can’t fall asleep at your normal time, don’t stay in bed! Get up and read or do another relaxing activity and try again when you are tired.

Eating and drinking too much can also affect sleep. Although alcohol can make you sleepy, more than 1 or 2 glasses will adversely affect sleep quality later in the night. Big changes in blood sugar are not good either, so skip dessert or just have a few bites.

When traveling to different time zones, try going to bed a little early or later several days before flying, so that when you get there your body is closer to being on the right time. Stay well hydrated, reset your watch to the new time zone, and sleep in a room that is between 54 and 75 degrees Fahrenheit.

Just because the holidays are here, it doesn’t mean you can skip out on physical activity. Exercise helps sleep quality, digestion, and stress, so try to at least take a 30-minute walk several times a week. Just make sure you don’t exercise too close to bedtime, since this can also keep you awake.

Unfortunately, stress is also a major contributor to seep problems. There is a lot going on during this time of year, but remember to take breaks! It’s ok to relax and do things you enjoy—no one expects you to be going nonstop for months straight. Workout, get outside, read, do yoga, walk the dog, laugh, play with your kids; whatever gets your mind off of your worries is fine as long as you make time for yourself!

Avoid a food coma this Thanksgiving!

noreply@blogger.com (Dr. Bosch) — Wed, 23 Nov 2011 21:18:00 +0000

It happens every year… Thanksgiving comes, there is more food than you know what to do with, and the next thing you know everyone is asleep on the couch. A “food coma” is never fun, even though all of that food tastes so amazing ;) A food coma is actually a real thing, also know as “post-prandial somnolence.” What this means is that your blood sugar is elevated (much, much higher than normal) from a large, carbohydrate-rich meal. You begin to feel sleepy because your body is using blood and energy to aid in digestion, rather than normal functions. Here are some tips to avoid the dreaded food coma this year and keep your waistline where you want it:

Go for a walk after eating to help you digest and keep blood sugar levels in check.
Have a game to play after dinner, preferably one that does not require sitting for long periods of time.
Eat earlier, so you aren’t also tired because it is late at night.
Alcohol adds a lot of calories, makes you tired, and can lead to overeating. Just drinking a little less can make a world of difference!
Eat fewer carbs. Stick to the turkey, salad, veggies, fruit, and other dishes that are not overly starchy or sugary (which make you feel sluggish!).
Don’t overeat. Just because it is Thanksgiving doesn’t mean you need to stuff yourself. Take small portions of the dishes you really love, then wait about 15 minutes before going back for seconds. It takes a while for your brain to recognize that you are full, so if you slow down and wait, chances are you will rethink the second helpings.

Use these tips and enjoy Thanksgiving—remember that it’s not just about the food, but the people you are with and the time you spend with them!

Fall Skin Care

noreply@blogger.com (Dr. Bosch) — Mon, 21 Nov 2011 01:04:00 +0000

Although I am SO happy that it is finally cooling off, the change in weather also means my skin has been so dry lately! Here are some tips for keeping your skin looking great as the seasons change:

Don’t fall asleep with your makeup on! Not only will it clog your pores, but it can also cause bacteria to grow on your pillows.
If your skin is already dry, avoid drinking too much caffeine. Caffeine makes skin more dry and will make fine lines and wrinkles look worse.
Wash your face with lukewarm water. Hot water strips the top layer of skin (drying it out), and both hot and cold water can cause capillaries to break.
Even though it is not as hot, don’t forget to drink water! Good hydration is one of the best things you can do for your skin.
Don’t exfoliate skin more than once a week. Over-exfoliating removes necessary oils that keep skin moist.
There is typically an abundance sugar-containing foods available around the holidays, but unfortunately over-indulging may break down collagen and cause sagging skin.
Keep using sunscreen all year long, not just in the summer!
Try this recipe for a homemade pumpkin face mask: Combine 1 cup of canned pumpkin mashed with an egg yolk and a few tablespoons of buttermilk. Then smooth the mixture onto your face and neck, letting sit for 30 minutes before rinsing. Via
Don’t wash your face too much. Over cleansing will strip skin of oils and can result in redness and rashes along with dry skin.

Try skin care lines such as Eminence Organics, Clinique, and Origins for natural and organic skin care products.

Use these tips along with quality skin care products to keep your face looking fresh through fall and winter!

Healthy school lunches

noreply@blogger.com (Dr. Bosch) — Sat, 12 Nov 2011 23:41:00 +0000

Getting your kids to eat healthy at school can be a bit of a challenge, especially with the food choices that are typically offered in cafeterias. Schools often get rebates from food companies when they buy large quantities of food from them. Unfortunately, this food is often filled with high fructose corn syrup, salt, and trans fat. While it may be more time-consuming to make a lunch at home every day, it can be very easy to put together a healthy lunch for your kids. Here are a few ideas for kid-friendly and healthy lunches:

Make your own “Lunchables” by cutting up of cheese and nitrate-free deli meats with whole grain crackers and a piece of fruit.

Veggie sticks

Apples with nut butter

Make your own trail mix and let your kids pick out which nuts, seeds, and dried fruit they want in it

Hard boiled eggs

Fruit salad

Paleo chicken nuggets (click for recipe)

Celery with nut butter and raisins

Paleo chicken salad (click for recipe—you could try tuna salad as well!)

Ask your kids what they want to eat, so they don’t miss out on their favorite foods. Don’t make it a big deal to them that they are having a healthy lunch—it’s just a normal lunch that happens to have healthy foods in it! The goal is to create healthy habits early, but not obsessions. Make sure they have treats every once in a while, too (just not as a reward)!

noreply@blogger.com (Dr. Bosch) — Mon, 17 Oct 2011 04:47:00 +0000

October

Breast Cancer Awareness Month

Iluminar will be offering

Thermography Scans

Wednesday October 29^th 9:00AM-12:ooPM

480-338-8070

Thermography is a painless, non invasive, state of the art clinical test without any exposure to radiation and is used as part of an early detection program which gives women of all ages the opportunity to increase their chances of detecting breast disease at an early stage. It is particularly useful for women under 50 where mammography is less effective.

FREE Book GIFT with your scan

(Breast Health Exposed by Jan Janzen!)

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Curious about barefoot shoes?

noreply@blogger.com (Dr. Bosch) — Sun, 02 Oct 2011 18:37:00 +0000

Have you guys heard of barefoot running shoes? They seem to be becoming more popular, so I thought I’d give you some information about them and whether or not you should wear them.

Barefoot shoes promote a different foot strike than a traditional running shoe. When wearing a traditional shoe, the runner will strike the ground first with their heel and roll forward onto their toes. With a barefoot shoe, the foot lands flat or with the ball of the foot first. If you go outside with no shoes on right now, your foot will naturally land flat or with the ball of your foot first.

People are wearing shoes that allow them to run in this “barefoot” style for several reasons. First, striking with the mid or forefoot is actually a way to run with lower impact, which may mean less knee, hip, or other injuries that are common to runners. Barefoot running is also more efficient, strengthens foot and ankle muscles, and allows the runner to have a better connection with their surroundings.

There are also risks that come with this new craze that you should be aware of if you want to try barefoot running. The sole of barefoot shoes is often extremely thin, so if you run over glass or a rock, your feet are going to be in trouble. It is extremely important to slowly transition into barefoot shoes, and I highly suggest finding a coach to teach you the proper way to run with a mid or forefoot strike. If you do too much too soon, it is easy to injure your Achilles tendon or even break your foot. Also, your calves will be extremely sore in the beginning (I found this out the hard way and could barely walk for 2 days!).

There are benefits to barefoot running, so if you are curious, just make sure you do it the proper way. If you aren’t interested in dedicating time to really working on changing the way you run, stick with your traditional shoes--they are comfortable, provide cushion, stabilize the foot, and there isn’t any great research yet that shows any real reason to switch to barefoot running!

Want more info? Check out this link: http://bit.ly/r8Nimo

Nervous System Health and Performance from Dr. Tuzzolino

noreply@blogger.com (Dr. Bosch) — Fri, 30 Sep 2011 01:06:00 +0000

Lance Armstrong has won the Tour de France seven consecutive times. There are many reasons for his victories, but a major influence is a 100% functioning nervous system. How is it that a man dominated the race this perfect? It is my opinion that one of his greatest assets is a healthy nervous system. Gray’s Anatomy states that the nervous system is the master controller of the body, which controls every gland, organ and tissue in the body. Any interference in the nervous system will decrease the function of the body therefore causing abnormal function. On tour Dr. Jeff Spencer, D.C. was Lance’s and his teams personal Chiropractor.

Dr. Seth Sharpless, at the University of Colorado, showed that it only takes the weight of a dime on a nerve to decrease its function by 60%. In the nervous system, 90% controls functions (movement and function of organs, glands, vessels, etc.) and only 10% controls sensation/pain. For the majority of people, pain has been the only reason that they see a doctor. It has been my own experience that health and performance are based on the optimum level of all nerves functioning together.

Lance Armstrong has realized the importance of chiropractic care in his career. It has been an essential part in his training, injury recovery and peak performance. Research has shown that athletes under chiropractic care perform 5% better than non-adjusted athletes.

Chiropractic care helps not only athletes perform better, but also everyday people by removing interference in the nervous system, from misaligned vertebra called “subluxations.” When the nervous system is free from pressure, the body operates at its optimum level.

My office uses the latest technology (Thermography, Surface EMG, Posture Analysis, Muscle Testing and X-Ray), specific techniques to increase performance through proper spinal mechanics and reduce injury “downtime” through chiropractic care.

Many of the world-class athletes and professional teams, like Lance Armstrong, use chiropractic care.

For additional information, please call North Scottsdale Family Chiropractic at

(480) 588-5111.

8080 E. Gelding Drive

Suite D101

Scottsdale, AZ 85260

Posture- the importance of thoracic mobility and scapular strengthening

noreply@blogger.com (Dr. Bosch) — Tue, 20 Sep 2011 03:04:00 +0000

Posture is a major contributor to our overall health as proper posture represents muscular balance. We are all familiar seeing people who have rounded shoulders and a forward head posture. This represents chronic tightening of the chest and anterior (front) shoulder muscles, along with weakening of the shoulder blade muscles (mainly the trapezius muscle group). Chronic poor posture will cause stress and fatigue which can affect our mental health.

An area that is often neglected when it comes to posture is thoracic mobility. Your thoracic spine runs the length of the rib cage, hence there are 12 ribs and 12 thoracic vertebrae. Due to the stiff nature of the ribs, the thoracic vertebrae do not have much room to move. However chronic overuse of the crunch exercise along with too many upper body pushing exercises will promote thoracic kyphosis.

One way to prevent this from happening is to use the Foam Roller and perform thoracic extensions. This will mobilize the thoracic vertebrae, preventing the upper back from rounding forward excessively (kyphosis). I typically have people hold the extension for 5 seconds and repeat 3-5 times, and to do this at three levels of the spine (top of shoulder blade, middle of shoulder blade, and below the shoulder blade).

Note: Do not perform this if you have arthritis of the spine or if you have a spinal fusion. If you are unsure, contact a medical doctor before performing this exercise.

When it comes to resistance work, especially upper body, I encourage 70% or more of our efforts to be on pulling exercises and less than 30% on pushing exercises. Focusing on our scapular retractors during resistance exercise, will allow our body to have increased success at holding a taller, more effective posture throughout the day. Please remember that developing good posture is not done exclusively at the gym. Practicing postural drills throughout the day will ensure our key postural muscles stay active. I will go over how to achieve this in my next blog topic on ergonomics and desk exercises.

The main thing to remember is that if you exercise with bad posture, you are making your key postural muscles weaker, and encouraging the body to adopt a poor posture which will lead to injury and overuse of certain tissues and/or joints.

For more information on how to develop an exercise program focused on improving and developing posture please contact Graham on (602)-923-6600 or gjaeggi@foothillsrehab.com

Dr. Tuzzolino on Posture!

noreply@blogger.com (Dr. Bosch) — Sat, 10 Sep 2011 00:11:00 +0000

Mirror, mirror on the wall…who has the best posture of them all? Through an old fairy tale I try to bring together what we may not notice in the mirror and a better health experience. Every day when we look at ourselves in the mirror, we look at our posture. Our posture, whether good or bad, is the window to our health. As part of my daily life, I enjoy looking at people’s posture. Depending on his/her posture, I am enlightened to the health of the patient.

Historically, poor posture has been associated with a variety of health-related conditions. Research shows the relation to posture and general health (1). Another researched study also suggested that poor posture was associated with many pathological processes and that good posture could prevent disease processes (2).As part of the current assessments, our office uses posture analysis. Major spinal deviations in your posture are then identified, and the proper corrective exercise program is given to the patient to correct his/her imbalances. Better posture means better health, less fatigue, and builds resistance to infection (3).

The research shows that proper posture decreases the susceptible athlete to injury (4-8), while improving performance. The ability to maintain proper muscle tone requires a nervous system free of interference. Restoration of tone is dependent upon correction of vertebral subluxations. The beauty of this machine is that it incorporates modern technology with two basic principles:

1. The body is self healing and self-regulating;

2. The nervous system is the master controller of the body.

Incomplete as this summary may be, it strongly suggests that aberrant posture may adversely affect health-related quality of life (9). Better posture is for everyone. It will allow you to live your life to the fullest, and open the window to your health.

For additional information, please call

Dr. Thomas Tuzzolino at (480) 588-5111.

8080 E. Gelding Drive, Suite D101, Scottsdale, AZ 85260

References

1. Jenness ME: “The role of thermography and postural movement in structural diagnosis.” In: Goldstein M (ed): “The Research Status of Spinal Manipulative Therapy.” DHEW Publication No. (NIH) 76-998. 1975.

2. Kuhns JG: “Diseases of posture.” Clin Orthop 1962;25:64.

3. Garner JR: “Posture and fatigue.” International Journal of Medicine and Surgery 1932 (Jan);45:27.

4. Watson AWS: “Sports injuries related to flexibility, posture, acceleration, clinical defects, and previous injury, in high-level players of body contact sports.” Int J Sports Med 2001;22:222.

5. Shambaugh JP, Lein A, Herbert JH: “Structural measures as predictors of sports injury in basketball players.” Med Sci Sports Exercise 1991;23:522.

6. Powers CM, Maffucci R, Hampton S: “Rearfoot posture in subjects with patello-femoral pain.” J Orth Phys Ther 1995;22:155.

7. Watson AWS: “Sports injuries in footballers related to defects in posture and body mechanics.” J Sports Phys Med Fitness 1995;35:289.

8. Cowan DN, Jones BH, Frykman PN: “Lower limb morphology and risk overuse of injury among male infantry trainees.” Am J Sports Med 1996;24:945.

9. Chiropractic Journal. June 2001.

10. Gray’s Anatomy. P.54.

Weak core? Graham has some great info on the use of Therabands!

noreply@blogger.com (Dr. Bosch) — Mon, 29 Aug 2011 20:36:00 +0000

The Theraband ® is one of the most overlooked exercise equipment in the exercise industry. As with most training methods there are pros and cons; however in my opinion the pros for using the Theraband ® far exceed the cons, as they are portable, cheap and user friendly.

Over the past 20 years, the term core stability and core strength has gained a lot of traction in the health and wellness industry. One of the main reasons for this sudden increase in interest is due to the epidemic of lower back pain among the general population. It is estimated that over 80% of American adults have had an episode of lower back pain, and with the overly sedentary lifestyles we are leading, this number will likely stay the same until we change our activity levels. There is a distinct correlation between lack of (or less than desirable) core stability and the incidence of lower back pain.

For most of us the term core stability is translated into abdominal strength and is approached by performing a whole plethora of crunch related exercises. While the crunch does have its place in the exercising World, I will share with you some Theraband ® exercises that can aid in increasing core strength and stability.

The core muscles involve much more than just your abdominals. The muscles around your hips and pelvis are all important core stabilizers, especially the gluteus maximus and gluteus medius and minimus muscles. It is these muscles that can be effectively exercised using the Theraband ®. I use many different levels of band exercises with individuals and progress them as necessary depending on their level. Some examples of Theraband ® exercises include the band side steps, squats with Theraband ® abduction, and standing hip abduction.

Engaging your gluteal muscles will help develop pelvic stability which in turn promotes lower back stability, and is a crucial component of core strength and stability.

If you are interested in how to develop a comprehensive core strengthening program that is designed specifically for you, feel free to contact Graham at (602)-923-6600 or gjaeggi@foothillsrehab.com

Special Guest Bloggers!

noreply@blogger.com (Dr. Bosch) — Fri, 26 Aug 2011 03:43:00 +0000

As promised, Iluminar is going to have 2 guest bloggers for the next few weeks! Graham Jaeggi and Dr. Thomas Tuzzolino are going to give us their insight on some really great topics! To start off, they both want to give you guys an intro to who they are and what they do:

Graham Jaeggi

Hi, I am Graham Jaeggi, the Strength and Conditioning Trainer for Foothills Sports Medicine on Tatum and Bell. I have trained individuals for over 6 years, with 4 years here in Phoenix. Corrective exercise and functional exercise are key areas when it comes to effectively exercising. Corrective exercise involves using appropriate movements to restore muscular balance, reducing the likeliness of injuries associated with sports and exercise. This usually involves re-training certain muscles to increase or decrease their level of activity. Functional exercise involves using the body as an entire unit, as opposed to exercising one muscle at a time. Appropriately prescribed functional exercise will promotes strength that is useful in everyday activities. I use these two techniques to develop program s that are individually suited to my client’s personal needs, enabling them to reach health and wellness goals as effectively as possible.

I have worked with Dr. Bosch over the last couple of years, and collectively we have helped people elevate their resting metabolic rate (RMR) through appropriate exercise prescription along with the detailed care that Dr. Bosch provides her patients.

I hope that you enjoy the future blog posts that we have for you, and if you need any assistance in developing a workout program that is made for you, please feel free to contact me at (602)-923-6600 or gjaeggi@foothillsrehab.com

Dr. Tuzzolino

My journey into Chiropractic began back when I was 14 years old and suffered a neck injury playing football. I was taken off the field in a stretcher and brought to the hospital for testing. I was released and told to wear a neck brace and take some Ibuprofen. That’s it…!!! Over the next 5 -6 years I dealt with neck symptoms until I went to a Chiropractor and was told I had a “Subluxation”- a mis-alignment in the bone in my neck that was causing nerve irritation. There I learned more about WHY it was important to get adjusted, not just for pain, but for overall wellness.

Even being into sports, fitness, health, and wellness, along with studying exercise physiology at the time I hadn’t put two and two together about what makes us truly healthy. Through that Chiropractor I learned, what I already intuitively knew, that the body is a self-healing, self-regulating, self-maintaining organism that is controlled and regulated by the nervous system. If there is an interruption in the nervous system, the body’s ability to function fully is diminished. Every experience you have is through your nervous system and again, if interruption to the nervous system occurs the essence of life is diminished. I was made aware that Doctors of Chiropractic are the only health professionals that detect this interruption. From that moment on I knew I was meant to be a Chiropractor!

That is where my Chiropractic journey originated and from there I went on to graduate with honors from Southern California University of Health Sciences in Los Angeles and returned in 2004 to practice in the area I love to live, Scottsdale, AZ. I continue to read, educate, and grow my knowledge base to be able to help as many people as I possibly can in a safe, natural, drug & surgery free way. I look to inspire, promote and celebrate healthy lifestyles by guiding my practice members and my community to a new experience of life. I take an active part in my community by speaking to many groups, businesses, and organizations, both young and old, and enjoy contributing to charities my time and donations whenever possible.

It is my true purpose to create the ULTIMATE healthcare experience through EDUCATION and AWARENESS of true optimal health and wellness as a result of a FULLY functioning nervous system so that we can all live the best life possible!!!

North Scottsdale Family Chiropractic--480-588-5111

Frozen treats!

noreply@blogger.com (Dr. Bosch) — Sun, 07 Aug 2011 22:57:00 +0000

It’s hot and I don’t know about you, but I’ve been craving cold, creamy desserts! I’m going to try not to go overboard this year (keyword: try), and choose quality over quantity!

Frozen yogurt

· A lot of places claim to have probiotics in their product, but most of the time they are not live and active so you won’t benefit from them L

· Most froyo is low-fat or fat-free, but this is not necessarily a good thing. When these desserts don’t have much fat, they have other things to give them the texture that you like; these additives can be worse for you than fat! Also, your average froyo has between 13 and 20 grams of sugar per half cup serving. Most cups at self-serve restaurants is 16 ounces, so if you filled this you would end up with about 80 grams of sugar… 80 grams would be 16 teaspoons just to put this in perspective!

· If you are craving froyo, check out Tasti D-Lite, which contains only 13 grams of sugar per half cup serving.

Ice cream

· Sweet Republic is locally owned and they use dairy from Arizona dairy farms. Everything (including toppings!) is made from scratch using high quality ingredients and no preservatives or anything artificial. They have your typical chocolate and vanilla along with unique flavors like “Banana Foster,” “Honey Blue Cheese,” and their famous “Salted Butter Caramel.” If you are looking for ice cream this is definitely the place to go! If you don’t live nearby, Whole Foods also carries it!

· Lee’s Cream Liqueur is a two-for-one treat, combining ice cream with alcohol! Lee also creates her ice cream from scratch using top of the line ingredients. Some flavors include Black Russin with Kahlua, Champagne, Birthday cake with Scotch, Passion Fruit with Vodka, and Raisin Rum!

Gelato

· Gelato is similar to ice cream but is not made with cream and does not have added air, making it more dense. It is also softer, almost the consitency of froyo. Their nutritional profiles are pretty similar.

· Gelato Spot has realllly yummy gelato. There are a lot of flavors to choose from, but my favorites are the Stracciatella, Roche, Peanut Butter Cup, and Pistachio!

Coconut Milk Ice Cream

· If you want to have a more nutrient-dense dessert, pick up Luna & Larry’s Organic Coconut Bliss from whole foods. This is a product that is made from actual coconut milk, so the fat content may seem high (~18g per ½ cup serving), but it is a medium chain triglyceride, which is actually really good for you! I also like that I actually know what all of the ingredients listed on the label are J

Remember that most of these treats contain dairy, which leaves many of bloated and icky. Sorbet, dairy-free yogurt, fruit flavored gelato, and coconut milk is the best way to avoid this feeling, but if you’re like me sometimes you just need that chocolatey, caramel concoction. There’s good new though! Digestive enzymes help to break down what our bodies can’t do very well on their own, so come in to Iluminar and we’ll give you 10% of these. The moral of the story here is that dessert is treat and should be enjoyed in moderation. High-quality, local, and preservative free products are a great way to do this!

Can't lose weight?

noreply@blogger.com (Dr. Bosch) — Fri, 08 Jul 2011 16:10:00 +0000

Today I want to talk to you guys about food. Many of us suffer from migraines, digestive problems, arthritis, depression, asthma, skin issues, fatigue, or have a hard time losing weight even though we’re eating healthy. One thing you may not have considered is that your body is reacting to some of the healthy foods, and any of these symptoms could be the result. Food sensitivities are extremely common, and many people don’t know that they have them because symptoms are not as pronounced as traditional food allergies. However, sensitivities contribute to chronic inflammatory diseases and degenerative conditions.

One major contributor to food sensitivities is eating the same foods every day. Many of us do not have enough variety in our diet and eat the same thing because it is easy and becomes a habit. Part of testing for food sensitivities is also learning how to rotate foods. Although everyone will have different results, some common foods and additives include: gluten, milk, soy, wheat, eggs, corn, artificial sweeteners, high fructose corn syrup, MSG, trans fat, sodium nitrate/nitrite, sulfur dioxide, and potassium bromate.

IgG testing can be done to see if you have food sensitivities. This is special test done on live white blood cells to see their reactivity in the presence of individual foods. Once the testing is done, you will receive a card with the foods that you react to, and these foods need to be eliminated from your diet for 3 months. After the 3 month elimination period, you will begin to slowly add these foods back into your diet. Nothing that you eliminate is off-limits for the rest of your life, but you will want to reduce the frequency of which you eat these foods. Many people also begin to notice symptoms when eating certain foods, and end up avoiding them by choice anyway.

Eating healthy on vacation!

noreply@blogger.com (Dr. Bosch) — Mon, 20 Jun 2011 22:16:00 +0000

Everyone loves vacations, whether it’s camping, a cruise, or staying in a hotel, we all need that time to relax and enjoy ourselves. However, what I don’t like about vacations is coming back with my jeans fitting tighter! It can be really hard to eat right when you are away from home and going to restaurants for so many meals, but I’ve gathered some tips so that we can all have waistline friendly vacations this year!

1. Don’t go out to eat for every meal. This can be difficult when staying in a hotel, but at least bring your own food for breakfast and snacks. Cram some fruit, veggies, and yogurt in the mini fridge and bring some nuts to snack on if you get hungry.

2. When you do go out to eat, don’t order anything creamy. Get vegetables instead of fries; look for dishes that are grilled, broiled or steamed; and skip the bread basket (a single Olive Garden breadstick has 150 calories… and most people don’t have just one!). Get olive oil and vinegar dressing on the side for your salad and don’t get any candies nuts, which are also really high in calories.

3. If you’re camping, try turkey hotdogs

4. Cruises can really do some damage to that bikini body you’ve worked so hard for. They have food and drinks available 24/7, but this doesn’t mean you have to actually consume them 24/7! Stick to your normal meal times and don’t go to the buffet to munch between meals.

5. If you’re at a buffet, use a smaller plate. It’s so easy to fill up a huge plate when there are so many food options to choose from, so having a smaller plate will help to limit your portions.

6. There are a lot of high-calorie cocktails that can have you drinking thousands of calories without even knowing it. Some low-calorie drinks include champagne, wine, light beer, vodka with diet lemon-lime soda like Sprite, gin and tonic, or a skinny margarita with tequila, triple sec, and fresh lime juice. Anything fruity and blended will most likely have a ton of sugar and leave you with a headache that will cut in to your precious time at the beach!

7. It is vacation, so indulge, but do it in moderation. Share a dessert with everyone at the table and only have one “treat” per day.

Relax and indulge in moderation on your vacation, and your pants will thank you when you return home!

What do you wear to work out in?

noreply@blogger.com (Dr. Bosch) — Sat, 18 Jun 2011 22:26:00 +0000

I’ve decided that good workout attire is totally underrated. It’s time to toss the baggy t-shirts and sweatpants and get clothing that looks cute and is functional! Here are my top 4 reasons for investing in real workout gear:

1. Good workout clothing is moisture wicking and will pull the sweat off of your body instead of trapping it on your skin and clogging every pore.

2. Have you ever seen those people that look like they peed their pants because they wore grey cotton pants? Good clothes don’t do this.

3. Getting new workout clothing is fun, and it is more motivating to go to the gym when you look good and feel good. I also like to use this (instead of food!) as a reward for sticking to my workout plan!

4. Good quality clothing holds up better, doesn’t smell bad as easily, and will last longer!

Here are some of my favorite brands that have cute and functional clothing:

· Lululemon: There are two Lululemon stores in the Phoenix area (one in the Biltmore and one at the Scottsdale Quarter). They have a lot of great stuff for when it’s hot, but look especially for their “circle mesh,” which is mesh but is NOT see-through; “silverescent,” which is anti-stink; and their clothing that has ultraviolet protection if you are going to be outside.

· Shakti Activewear: This brand is made specifically for hot yoga, but they have a lot of cute and unique clothing. You can find it online or Sumit’s yoga studios carry it.

· Lucy: Lucy is a little cheaper than Lululemon and Shakti Activwear, and it has workout clothing for all different sports and workout styles. Some of their clothing also has odor and sun protection.

· Elisabetta Rogiani: This is probably the most expensive one on the list, but they have really high quality clothing. Elisabetta Rogiani is featured in a lot of fitness magazines because of its great fit and distinctive styles.

· FitnessEtc.com and SanDiegoFit.com are websites with several different brands, but they carry a lot of Brazilian supplex, which is an amazing fabric to work out in! These websites are kind of cheesy looking, but you can find a lot of cute stuff on them!

To help you get in shape, come into Iluminar and mention this post to get 25% off of our Lipoplex injections! These injections are a great instant fat loss aide that encourage your body to burn fat and give you a boost in energy through a mixture of B vitamins.

Sun Safety Week!

noreply@blogger.com (Dr. Bosch) — Mon, 06 Jun 2011 21:42:00 +0000

Today is the first day of national sun safety week, so I thought I’d give you guys some good info for skin care and sun exposure. No one wants skin cancer or sunspots, so wearing a good sun block when out in the sun is a must! Here are a few tips to protect your skin:
Apply sunscreen liberally 15-30 minutes before going out in the sun
Both UVA and UVB rays are harmful, which means tanning beds are just as bad as going outside!
UVA rays can go through windows and reach your skin, so pay attention to how much sun you are getting while driving.
You’re lips need sun protection, too, so don’t neglect them.
Reapply often, putting on sunscreen once a day is not enough!
Sunscreen expires after 3 years.
Use at least SPF 30, but remember that this still is not a 100% fix.
A lot of sunscreens are thick, sticky, and smelly, which makes me not want to wear them. Luckily, there are a lot of products that don’t feel like you are wearing sunscreen—here are some of our favorites:
Melaleuca
Sun Shades Sport SPF 45+ Continuous Spray Sunscreen: spray formula and should protect skin in water for up to 80 minutes
Sun Shades Mineral Plus SPF 30+ Sunscreen: lotion with extra minerals for sensitive skin; it also is water-resistant for 80 minutes
Sun Shades Lip Balm, SPF 15

Arbonne
Damage Control, SPF 30, Water Resistant
Lip Saver, SPF 30

Here are two more products from DeVita Professional Skin Care that are not sunscreens, but can help skin that is already damaged or protect from future damage. If you are interested in these amazing products let us know and we can order them for you!
C-Pro Plus: moisturizes and helps to erase signs of age or damage (fine lines, wrinkles, etc.) to your skin, and you will have visible results within days of using it! It comes in a 1 oz bottle and is $31.50.
CU + Copper + Peptide Repair Serum: has copper in it to help repair your skin and actually prevent future damage through it’s anti-oxidative properties. This serum also helps with fine lines and wrinkles, but also helps to thicken skin, even out skin tone, and improve elasticity—it’s basically youthful skin in serum form :) This one also comes in a 1oz bottle and is $43.50.

For more information on sun protection, check out this link: http://tiny.cc/35kcb

Beat the heat this summer!

noreply@blogger.com (Dr. Bosch) — Sat, 04 Jun 2011 19:53:00 +0000

It’s starting to get hot, and we all know the key to getting through an Arizona summer is to get away for a few days. Luckily, there are plenty of places locally to “get away” and beat the heat. Also, most of the resorts here in Phoenix have really great summer specials that include resort credits, spa packages, and activities for kids if you want to bring the whole family. Click here for an article with details on Phoenix resort specials.

If you want to get away for a weekend but want to stay in Arizona, here are some other unique places to stay:

Sedona: There are several really nice resorts (L’Auberge de Sedona or Enchantment Resort), but for something different there are also some cool bed and breakfasts, such as Boots and Saddles. While you are in Sedona try wine tasting at one of wineries nearby.
Flagstaff: The Inn at 410 is another bed and breakfast you should check out. It has won many awards and fills up quickly, so book this one in advance!
Prescott: The Motor Lodge should be at the top of your list to check out this summer—you literally cannot find a bad review of this place! It is luxury at a discount price, has amazing customer service, and is located right by Whiskey Row.
Greer: The Greer Lodge Resort is another great place to relax, get outdoors, and enjoy some cooler weather.

If you can’t get away, check out the Museum of Musical Instruments. This really is a world-class museum that you could spend an entire day at! Think outside the box this summer with ways to stay cool!

Another cool event series is the Summer Spaaah Series. There are several different spas participating, and the events a spread out from now until August. You buy a ticket on the day of the event and then have 30 days to book a spa service at that location. The ticket includes a 50-60 minute spa service, a cool gift bag, spa tote, and entrance to an evening party with food and drinks. Part of the ticket price goes to the Fresh Start Women’s Foundation, so you’re getting a massage for a good cause!

Stay tuned for some great info on sun block and eating healthy while you are away from home :)

Have you heard...Hormone Pellets!

noreply@blogger.com (Dr. Bosch) — Sat, 04 Jun 2011 18:24:00 +0000

In a never-ending endeavor to provide our patients with the best possible choices for their healthcare needs, we are very proud to announce another option in natural hormone replacement therapy. Patients at Iluminar® now have the ability to improve their health and well being with natural bioidentical subcutaneous hormone pellets.

Bio-identical hormone replacement (bHRT) is a treatment option that Iluminar® has provided for years but we have added the latest in bio-identical Hormone Replacement Therapy.

About the size of a grain of rice, these small pellets are easily and painlessly placed under the skin in a simple in-office procedure. Within as little as 24 hours, patients can expect to begin having relief from symptoms related to hormone imbalance and deficiency. The natural hormone releases gradually into the bloodstream, providing a continuous flow of hormone that cannot be replicated by other forms of delivery such as creams, pills, and patches.

Having been utilized medically since the 1930’s, this therapy is effective for women suffering from perimenopause and menopause. And men, suffering from andropause, the male equivalent of menopause, also greatly benefit.

We are very proud to now offer this revolutionary form of therapy for our patients. We look forward to hearing from you and helping to determine if this therapy is a fit for you.

Be Well,

Dr. Cristina Bosch

Contact Iluminar® for more information and make your appointment with Dr. Bosch to see if you are a candidate for this amazingly effective treatment option.

Goitrogenic foods

noreply@blogger.com (Dr. Bosch) — Wed, 27 Apr 2011 04:48:00 +0000

Have you guys heard of goitrogenic foods? These are foods that can really work against those of us with thyroid disease because they interfere with iodine absorption. Soy and cruciferous veggies are goitrogens that are present in many people’s daily diet. Small amounts of these foods are ok, but when you eat them frequently it can make hypothyroid disease worse or even cause you to develop a goiter. For those that don’t know, a goiter is an enlarged thyroid gland, and often caused by iodine deficiency. Thermograph testing uses heat to form a picture of the thyroid and can be used to check your thyroid health.

Here is a list of goitrogenic foods and chemicals:

Bok choy Tempeh Iopanoic Acid

Broccoli Tofu Lithium

Brussels sprouts Turnips Phenobarbitone

Cabbage Bamboo Shoots Phenytoin

Cauliflower Millet Potassium Perchlorate

Garden cress Peaches Propylthiouracil

Kale Peanuts Rifampin

Kohirabi Pears Sulfadimethoxine

Mustard Pine Nuts Fluoride

Mustard greens Radishes Chlorine

Radishes Spinach Bromides

Rutabagas Strawberries

Soy Sweet Potatoes

Soy milk Amiodarone

Soy lecithin Carbamazepine

Ok so this list if pretty long and looks a little scary, but there is some good news here. Goitrogenic compounds are heat sensitive, so cooking these foods can minimize their effects. Also remember that eating these foods every once in a while is not going to be harmful—eat them in moderation and NOT every day!

One item you may want to pay a little more attention to is soy. Start looking at ingredient labels on packaged foods and you will notice that soy is in pretty much everything (another reason to avoid packaged foods!).

Here are a few websites if you guys want to read more about goitrogens:

www.iodine4health.com

http://www.westonaprice.org/soy/complaints.html

http://www.abc.net.au/news/stories/2010/09/30/3025948.htm

http://www.stopthethyroidmadness.com/