Cooking with Fats

We know that we know we need good fats and what they are, let’s talk about ways to get those good fats into our diets. Unrefined Coconut Oil

• Benefits:
  • High in saturated fat
  • High in medium chain triglycerides (MCTs)
    • Does not require bile for digestion so it is easily absorbed in small intestine
    • Absorbed directly into blood stream and not stored as body fat
    • Great for instant energy boosts and alternative to carbohydrates for glucose
  • Rich in lauric acid
    • An anti-fungal, anti-bacterial and anti-viral fatty acid
• How to cook with it:
  • Make roasted vegetables
  • Popcorn - popcorn has a decent glycemic index, but when made with coconut oil is actually better at stabilizing blood glucose levels following a meal
  • Morning smoothie or coffee
  • Anything from the Coconut Mama
  • Not actually coconut oil related, but strawberry coconut milk ice cream is another delicious treat

Ghee/Clarified Butter

• Benefits
  • Low in lactose (many lactose intolerant people are able to consume without side effects)
  • High in saturated fat
  • Rich in Vitamins A, D and E
  • Does not need to be refrigerated
  • Rich in medium and short-chain fatty acids
  • Contains butyrate
• How to cook with it:
  • High smoke point - can heat without concern of denaturing the proteins so this is great for cooking and baking at higher temperatures
  • Roasting vegetables
  • Brown meat
  • Sautee garlic and onions
  • Eggs
  • Salmon patties

Grass-fed Butter

• Benefits
  • High in conjugated linoleic acid
  • Rich in fatty acids and fat-soluble vitamins
• How to cook with it:
  • Top fish or meat in the oven
  • Cook in stews at lower temperature
  • Great for baking at low temperatures
  • Morning coffee - let’s be realistic, we are all going to drink it so we might as well make it a bit healthier

Extra Virgin Olive Oil

• Benefits:
  • High in monounsaturated fats
  • Rich in vitamin E (one tablespoon contains 10% of daily value)
  • Rich in healthy fatty acids
  • High in antioxidants and anti-inflammatory components
• How to cook with it:
  • Do not cook with it
  • Brushetta and caprese salad toppings
  • Drizzled over soups and stews or even raw vegetables
  • Best used for dressings- the good fat in EVOO actually helps you absorb fat-soluble vitamins (A, D, E, K, CoQ10) better
    • One of the reasons people eat salads is because they are rich in Vitamin K but eating a salad with “low fat salad dressing” can actually decrease the absorption of Vitamin K

References:

1. https://chriskresser.com/5-fats-you-should-be-cooking-with-but-may-not-be/

2.http://balancedbites.com/PDFs/BOOK_EXTRAS/PracticalPaleo_GuidetoCookingFats.pdf

3. https://paleoleap.com/paleo-fats/

4. https://www.skillsyouneed.com/ps/fats-oils.html

5. https://draxe.com/coconut-oil-benefits/ & https://draxe.com/olive-oil-benefits/

"Fun" in Functional Rehab

Putting the "Fun" in Functional

What is functional rehabilitation?

Functional rehabilitation is similar to physical therapy but there is greater emphasis on exercise strategies and a focus on the body function necessary for daily life. It focuses on PURPOSEFUL movement.

What could functional rehab do for me?

Functional rehabilitation is effective in restoring and improving strength, endurance, balance, agility, stability, power, coordination, speed, flexibility and body control. Functional rehab focuses on quality movements over quantity. Whether you aspire to be an elite athlete or just want to sit on your couch without pain, functional rehab can be beneficial as it is tailored to your goals.

What is Dynamic Neuromuscular Stabilization (DNS)?

DNS helps develop conscious control of individual muscles and body awareness, including posture, respiration, affecting balance, coordination, and kinesthetic sense. These factors can be critical in treating the underlying causes of lower back pain.

Why do it?

Functional stabilization is required for safe purposeful movement and is essential to static loading of the spine. Functional stabilization helps all movements from sitting and standing to squatting and cleaning.

But...why is this fun?

Movement is life and life should be fun. The exercises are focused to you and your goals. So yeah, I lied...they may not always be fun. But they are effective at helping you reach your goals, which is better than fun anyways.

I'm interested...how do I learn more?

Contact Dr. Lauren at 331-307-7110 to schedule an appointment today.

Prenatal Chiropractic

Prenatal Chiropractic

What is Webster Technique?

Webster Technique is a specific adjustment used to reduce sacroiliac joint dysfunction in order to improve function of the pelvis. For more information check out the icpa.

Why would I go to chiropractor when pregnant?

Pregnancy is a time of change and can cause symptoms including low back pain or headaches for many women. Thanks to the increased back curve, pelvic changes and postural adaptations, many women have pain they may not have previously had and chiropractic can help a women develop proper movement and function.

What should I expect from my visit?

Before any treatment is rendered, a thorough examination will be performed to make sure it is safe to treat and to determine the best treatment options. From there your treatment options will be discussed which may include a chiropractic adjustment, acupuncture or appropriate movements and exercises that are safe throughout the motherhood transition (prenatal and postpartum).

Why would you give me exercises during pregnancy?

Four words: core stability and function. Thanks to different hormones being released and postural changes, it is not uncommon for pregnant women to have instability. Rather than adding to that instability or ignoring it, Dr. Lauren prefers to give women exercises that are safe during pregnancy.

You said exercises...what if I don't exercise?

Your list of exercises is catered to you and your needs and goals. They can range from simple breathing exercises or core exercises to squats. Pregnancy is a time to work on functional movements and a time to prepare your body for birth through appropriate movements.

How do I make an appointment?

Call Dr. Lauren at (331)307-7110 today to schedule an appointment.

Acupuncture

Acupuncture

What exactly is acupuncture?

Acupuncture uses thin, filiform needles that are inserted into specific points on the body.

What does acupuncture do?

The Eastern View...Acupuncture points lie along meridians throughout the body. Qi (energy) flows along these meridians and disruption of the free flow of Qi results in pain or dysfunction. Specific points are picked that help correct those imbalances and restore proper flow and movement of Qi.

The Western View...Acupuncture points help stimulate local antidromic axon reflexes, segmental and extrasegmental neuromodulation, and other central nervous system effects. That's a super fancy way of saying the needles cause an increase of endorphins and enkephalins to help relieve pain and increase happiness.

Dude, I'm terrified of needles. Won't it hurt?

For many people acupuncture doesn't hurt at all. For others, they may feel a slight pressure or quick pain (like the moment you get stung by a bee). The area the needle is inserted may feel a pressure, soreness, itch or slight numbing sensation.

Is acupuncture safe?

Acupuncture is safe when done by a trained provider. We will always use sterile needles, we will never reuse needles, alcohol is utilized to clean the skin and all needles are properly disposed of after treatment. The most common risk is possible bleeding which is worsened by certain medications or a small red blotch that will disappear quickly.

What does acupuncture treat?

The World Health Organization has a list of Diseases, symptoms or conditions for which acupuncture has been proved – through controlled trials—to be an effective treatment. Here are the most common ones we see in the office:

• PAIN - knee pain, low back pain, facial pain, sciatica, tennis elbow, etc.
• Sprains and strains
• Arthritis - osteoarthritis and rheumatoid
• Dysmenorrhoea
• Adverse reactions to radiotherapy and/or chemotherapy
• Headache
• Allergic rhinitis (hay fever)
• Morning sickness
• Nausea/vomiting
• Hypertension

Chiro for Kiddos

Chiro for Kiddos

Why would an itty-bitty baby need chiropractic?

Some babies don't need chiropractic, but others would benefit from treatment...it depends on the babe and their environment and what they have been through. Sometimes the baby "hangs out" in the same position in utero which can lead to tightness on one side of the neck.

Why does a not-so-itty-bitty baby need chiropractic?

Toddlers and small children have plenty of opportunities for bumps, spills and falls as they explore their world...that's part of learning to explore and learn what is around them. Bumps and falls are an inevitable part of growing up. By keeping a child's spine in proper alignment, we can help ensure optimal balance, coordination, and nerve signaling.

Is it the same as an adult adjustment? And is it safe?

The idea behind the adjustment is the same - to get everything moving properly but the adjustment is different! While the location and amount of force applied varies, the overall pressure is the amount of pressure you would apply to a tomato to check if it is ripe. All research shows that chiropractic is safe for kids when done by someone with the proper training (yes, Dr. Lauren has taken extensive training specifically in pediatric chiropractic).

When do kids needs adjusted?

Some signs that suggest a kid may need adjusted include postural changes, only wanting to breast feed from one side, being off-balance, always tilting their head to one side, and running with a limp or on their tippy toes. Kids may also benefit from treatment during major milestones like rolling, crawling, standing, and walking or after trauma and falls.

Todd AJ, Carroll MT, Robinson A, Mitchell EK. Adverse events due to chiropractic and other manual therapies for infants and children: A review of the literature. J Manipulative Physiol Ther. 2014 Oct 30. pii: S0161-4754(14)00178-X. doi: 10.1016/j. jmpt.2014.09.008. [Epub ahead of print]