Ice or Heat? Which One To Use First?

Let me get right to the point.

Ice First, Ask Questions Later.

This is what I tell my patients to do when they aren’t sure whether to use ice or heat when they re-injure themselves.

This is probably one of the most controversial things I come across in practice. It’s a very “old school – new school” thing. Most old timers like to apply heat on acute injuries or acute flair ups of chronic conditions. The reason is because they want to increase circulation to the area to rid it of the inflammation.

Here’s the problem. It’s inflamed. The root word of inflamed is “flame”, meaning heat. You never put heat on top of something already hot unless of course you want it to get hotter.

They don’t want their patients to apply ice because it constricts and restricts blood flow.

Unfortunately for them, the research in this area doesn’t support their practice.

However, ice on acute injuries is very well supported. Have you ever noticed that whe you put ice on for 15 minutes then take the ice pack off, your skin is pinkish-red. Why? Because your body was getting chilled down so much, that in a last-ditch effort not to get frost-bite, your body intuitively dilates your blood vessels to increase blood flow to warm up the area. Ahhhhh, we use a built in protective system to our advantage.

So there, ice will increase blood flow.

What about the 24, 48 or 72 hour thing?

It’s all “BS”. Use ice for as many days as you need until the inflammation and pain subsides or drastically changes for the better. I’ve used ice on myself and my patients up to 6 weeks depending on the condition. The same goes for acute flair ups of chronic conditions.

If it’s inflamed, use ice. If it hurts so much you want to go to the doctor or E.R., use ice.

Never put ice directly on your skin, always use at least a handkerchief, a cople layers of paper towel or a thin washcloth to protect your skin. I've seen people use it directly and get an ice burn on their skin. Not a pretty sight.

Remember, Ice First, Ask Questions Later. Especially with sports injuries.

DocT

Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

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Mayonnaise….Part II...Let The Truth Be Told

Many people I’ve run into in the past 2 weeks have commented to me personally on this Mayonnaise thing. I've posted a few responses. I never knew Mayonnaise excited so many people. It seems like most people out there really love mayonnaise but are afraid of it because it contains lots of fat. That’s exactly my point. It contains a lot of fat.

Fat Fat Fat Fat Fat Fat Fat. Ooooh that awful stuff. Right?

So, why did I ask why mayonnaise is bad for you?

Because it’s not.

Not all fats are bad for you.

If you eliminate all fat from your diet, you will die. Your body needs fats, but, it needs the right ones.

Years ago, people stayed away from nuts & Avocados for the same reason. They contain fat. But science has shown for quite a while that the fat contained in nuts (specifically Almonds, Walnuts) and the fat in Avocados are very good for you. I’m here today to tell you the same is true for the fat in mayonnaise.

Now, let me state my case:

I typically use Duke’s Mayo (which doesn’t have added sugar) or Hain’s Safflower Mayo, but here’s the ingredient list for Hellman’s since it’s the most popular:

Soybean Oil
Water
Whole Eggs & Egg Yolks
Vinegar
Salt
Sugar
Lemon Juice
Natural Flavors
Calcium Disodium EDTA

So that’s it. But everyone focuses on the egg yolk. “there’s soooooo much fat and cholesterol in the yolk”. Rather than have a long draw out discussion, let me point you towards a great article on egg yolks and their nutritional value and say this; too much of anything will eventually kill you. Drink too much water, and you can dilute your electrolytes to the point where your heart will stop. There is more benefit to egg-yolks than people are being led to believe. Whole eggs should be a part of your diet. Throw out the egg yolks and you throw out valuable nutrients & those all important Omegas too! Read this article and you will understand how much good stuff is packed into those little yellow mounds. Then you can make a smart decision for yourself.

Personally, I recommend eggs from free range chickens as they have a higher content of Omegas and lower saturated fat. Omega eggs are even better for you as they contain even more Omegas and less saturated fat.

So, the only real argument about Mayo is about the egg yolk. Soybean oil isn’t bad, the other ingredients aren’t bad either.

So, let’s put this in perspective and consider the ingredients along with the “nutritional info”….

…..Specifically, the “Fat Content” because that is the foundation for all of the paranoia.

Total Cholesterol – 10 grams

Saturated Fat 1.5 grams (The Bad Fat)
Trans Fat 0 grams (The Really-Really Bad Fat)
Monounsaturated Fat 2.5 grams
Polyunsaturated Fat 6 grams

This Mayonnaise thing is really a lesson on good fats-bad fats.

Since there are no trans fats in regular mayo. Trans fats being the worst kind of fat you can put in your body. The only bad fat in there is saturated fat. There is only 1.5 grams of saturated fat.

This leaves 8.5 grams of Mono & Poly Unsaturated Fat. THEREFORE: THE MAJORITY OF THE FAT IN MAYONNAISE ARE GOOD FATS.
Now, how about we compare healthful Avocados to Regular Mayo:

(Hellman’s) Mayo:........1.5 Grams of Saturated vs 8.5 grams of Mono/Poly Unsaturated Fat.

Avocados:.......................4 grams of Saturated Fat & 17 grams of Mono & Poly Unsaturated Fat

With the government finally throwing out that disastrous 1st USDA Food Pyramid that caused more heart disease and strokes than any other piece of wrong advice ever given; we know that certain fats are extremely beneficial to our health and necessary for life.

Let’s do some simple math and double the serving on Mayo and compare it to Avocados:

1.5 x 2 = 3 grams Saturated Fat
8.5 grams x 2 = 17 grams of Mono/Poly unsaturated fat.

So, like Avocados, the majority of fat contained in Mayonnaise is good – healthful fats.

Therefore, I’m going to tell you that, like Avocados & Raw Nuts, Mayonnaise is actually good for you. There, I've said it.....Mayo is actually good for you.

I’ll give you 1 specific case example – Me.

I started out my journey September 1, 2006 with a cholesterol level of 290. (Ouch. Yes, I know).

6 months later my cholesterol is 195 and my triglycerides were down to normal as well. During this time, my diet included Mayonnaise, Whole (Omega) Eggs & about 2-4 ounces of raw Almonds per day. I would also include 4 tablespoons of Udo’s 3-6-9 Omega Oil Blend daily. 2 in the morning, 2 before bed.

The numbers don’t lie and the science backs me up. Good fats are necessary for your total health and the majority of fat in mayo is good for you. Practically the same ration as in Avocados, with regular Mayo getting the 'nod' for less saturated fat.

I still think gobs and gobs of Mayo is disgusting. You know you've put too much mayo on your sandwich when you squeeze your sandwich and the meat flies out the back; So, again, moderation is key, but don't be afraid of the mayo.

Now, don’t go out and start cramming down the mayo-Avocado and Raw Almond porridge. My personal “regain my health” program was very well rounded in all areas including regular exercise.

But, on weekly bases my diet did include: Avocados, Raw Nuts, whole eggs and yes, Mayonnaise. And I didn’t skimp either.
I also include a lot of fresh fruits & veggies as well as good lean meats (Turkey, Chicken & Fish)

Don’t be afraid.

It’s good for you.

So there’s no mistake about it….Here’s the deal with Fats:

Mono-unsaturated Fat – GOOD
Poly-unsaturated Fat – GOOD
Saturated Fat – BAD
Trans Fats – VERY VERY VERY VERY FREAKIN’ BAD

On all labels: Hydrogenated or Partially Hydrogenated Oil = Trans Fats.

Scientists now equate Trans Fats to digesting plastic.

They have no place in the human body.
If you are a parent, I bet that 90% of everything your kid eats has Trans Fats in them.
They will kill your child.
On average, today's children will live 3-5 years less than their parents because of the horrible crap in foods nowadays.

Read those labels.

Enjoy good fats & put some (regular) mayo on that sandwich!

Don’t be afraid.

DocT

Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

For More Information About Dr. Narson, Visit: www.NaturalSportsMedicine.com

#chiropractormiamibeach #MiamiBeachChiropractor #SportsInjuriesFixedHere #DrNarson #ToddNarson #Narson #TriDoc #TriathlonDoc #ChiropracticSportsMedicine #ACASC #SportsMedicine #SportsChiropractor #MiamiBeachSportsMedicine #SportsMedicineMiami #MiamiSportsMedicine #MiamiChiropractor #Triathlon #Running #Ironman #IFixPeopleInPain #TrainWithoutPain #MiamiBeachChiropractor #GrastonTechnique #FAKTR #IASTM #Chiropractor #FootPain #Narson #NarsonBodyMechanic #NarsonTool #DACBSP #CCSP #ACBSP #BackPain #NeckPain #ShoulderPain #RotatorCuff #ITBandSyndrome #runnersKnee #PlantarFasciitis #Plantarfascitis #AchillesTendonitis #AchillesTendonosis #GettingAthletesBackInTheGame  #MiamiBeachChiropractor #MiamiSportsMedicine #MiamiBeachSportsMedicine #WeFixPeopleInPain #TrainWithoutPain #ChiropracticSportsMedicine #ACASC #ProSportChiropractic #FunctionalMedicineMiami #DrNarson #BackPainRelief #NeckPainRelief #SportsInjuriesFixedHere #LaserTherapy #RockTape #KinesioTape #KTTape #Nutrition #21DayPurificationProgram #DetoxProgram #PaleoDiet #PaleoDoc #FunctionalNutrition #Chirooractor #Chiropractic #ChiropracticPhysician #DoctorOfChiropractic #USATriathlon #USAT #TeamUSA #CorporateWellness #HappyEmployeedProfitableBusiness #HeadacheRelief #MigraineHeadacheRelief #Migraine #SportsSpecificExam #SportSpecificTreatment #WorkCompDoc #WorkersCompensation #ankleSprain

MAYONNAISE; Why Is It Bad For You?

Oooh how I love this stuff!!! But, I heard it’s bad for you; real bad for you.

Can you please tell me why?

This weeks blog post is going to be as good or as bad as you make it because I’m going to write it based on your comments.

So, this week, please write why Mayonnaise is bad for you. Tell me everything you’ve read, everything you’ve heard and everything you think. I really want to know why Mayonnaise is bad for you.

Then, next week, you’ll have my response.

Now, have at it. Take 5 minutes out of your oh so busy day and play the game.

Post a comment....Do it now!

DocT

And the comments are rolling in...

"No....it's really not that bad for you unless you HAVE to be on a low or no fat diet! unless of course you eat that fake crap the sell....

--Joanne J. Fava, DC, CCSP

---------------------------------------------------------------

Because it tastes soooo good and usually things that taste good are badfor you. Pretty smart ehh?

--Alex Suarez

-----------------------------------------------------------------

Well, Mayo has it's issues. The original versions all center around a base of eggyolks and vegetable oil. For a country bent on consuming their weight in saturated fats and cholesterol on a daily basis, this certainly isn't the best foundation. Add to that any chemical preservatives they throw in, and Voila! Heart Attack with a side of stroke.Now, you have to consider that with moderation, there isn't anything too horrible about Mayo. But moderation is not something that the majority of the population possess. Worse, a lot of people use mayo to "fatten up" what was once a healthy choice. There are always flip sides, but it's sort of like chocolate. Chocolate has benefits, chocolate is ok in moderation. People generally do not appropriately moderate their chocolate, and what is BAD about chocolate overtakes what is good. It's the same with Mayo. So, it's easier to say it's evil than it is to tell people to knock off their blinders and take responsibility for how they utilize it.I do admit that I use some fat free mayo on occasion - but it's rarely (I'm not a huge fan, on a personal level - not fitness.)

--Savy

Visit Savy's Blog







Keep 'em Coming!!!
DocT

_____________________________________________________________________


Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.








For more information on Dr. Narson, visit www.DrNarson.com



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Losing Weight Is Wrong!

Yep, you heard me right. If your goal is to lose weight, you’ve already lost. It’s a pointless goal; Really. What happens when you lose weight? Then what? You’ve met your goal, now you can go shovel down some pizza and chocolate cake again because your goal was simply to lose weight. Or, you can get off that treadmill and plop back down on the couch because, yep, you’ve met that goal of losing weight.

Being fat, overweight or obese isn't really the problem. It's the life-style you lead that gets you fat, overweight or obese that is the problem. So losing weight doesn't solve anything. If it did, liposuction would actually work long term without modifying your eating or exercise. So simply losing weight is wrong!

You see, obese people aren’t the only ones that suffer from heart attacks and strokes. Thin people do as well. So why is it that you want to lose weight? Just to fit into an old pair of jean? Because society seems to grovel over people with “hot bods”. Not good enough. Obesity and the unhealthy habits associated with it don’t just lead to heart disease, but cancer and diabetes too. Diabetes can be a precursor to many other health problems as well.

The reason I say losing weight is wrong is because you are simply addressing the symptom of a problem. Treating the symptoms of a problem is akin to pulling the batteries out of your smoke detector rather than put out the fire that is causing the smoke. My training teaches me to address problems, not symptoms.

So what’s the problem then? The problem is, the reason you are overweight or obese is because you are unhealthy. The problem is you are unhealthy and being fat is a symptom of that problem. You become unhealthy first and then get fat second (and obese third). So you need to address the problem that caused the symptom, not the other way around. So, how do you start?

1. Identify the Problem. Is there some metabolic problem? Is there a problem with your thyroid? Is there some other problem? Maybe it’s as simple as your eating habits are horrible and you make bad choices for the type of food you purchase and eat. You need to go to your physician and find out.

2. Educate yourself. You need to learn about your problem. You need to learn exactly how unhealthy you are and then learn what changes you need to make in your life to properly fix the problem. How do you educate yourself. Here’s a list:

1) Go to your family doctor or internist and get blood and urine tests. You want to know the basics which are:
2) Your pertinent family health history
3) Your cholesterol level
4) Your good/bad cholesterol ratio
5) Your Triglyceride level
6) Your body’s ability to handle sugar? Are you diabetic or pre-diabetic?
7) Your blood pressure
8) CTa – A CAT scan of your heart / heart blood vessels
Stress Test (Nuclear)
9) Your thyroid function

Once you have this information, you can set proper goals. Your goals should be specific, positive, have a date in which you want to achieve them & action steps on how you are to meet your goal. For example:

GOAL: I am going to reduce my cholesterol from 290 to 190, and my triglycerides from 255 to 150 by January 1, 2007.

ACTION STEP: I will achieve this by:
Cutting out all Trans Fats & Hydrogenated Oils from my diet
Cutting out all products with high fructose corn syrup
Cutting out all products with corn syrup
Cutting out products with added sugar
Cutting out dairy products
Cutting out refined foods
Eating only whole food based meals
Eating only whole grain breads
Eating steel cut oatmeal rather than rolled oat oatmeal
Cutting out all sodas, regular and diet
I will schedule out 4 specific times per week to be in the gym and exercise 4 days per week.

Stupid diets (which are most of what you see advertised) based on calorie restriction just don’t work, which is why you’ll never win if your goal is to lose weight. If your goal is to become healthy, then you’ll win.

1st, choose the right goal, then you can create a success plan around that goal. Losing weight has an end, becoming healthy is a life-style.

Oh…one more thing. Once you make the decision to learn to be healthy. If you don’t want your children to grow up and develop the same problems as you, don’t be selfish.....Teach your children. It’s your responsibility.

DocT

Find out more about me at: www.NaturalSportsMedicine.com

____________________________________________________________________
Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

Reduce Blood Pressure Naturally...With Chiropractic?

Well, who would have thought this was possible. I guess when patients say they feel so much more relaxed after being adjusted, there really is some deeper validity to it.

I'm sure more study needs to be done on this phenomenon, but a new study published in the Journal of Hypertension suggests that correcting a misalignment of the Atlas vertebra (the very top bone in your spine) can correct high blood pressure.

The pilot study, “Atlas vertebra realignment and achievement of arterial pressure goal in hypertensive patients: A pilot study,” conducted by researchers at Rush University Hypertension Center, Chiropractic Health Center, Barrington Family Medical Clinic, and the Atlas Research Foundation, all in the Chicago area, showed that abnormalities of the cervical spine at the level of the Atlas vertebra increased blood pressure. Correcting malalignment of the Atlas vertebra reduces and maintains a lower blood pressure.]

The study used a double-blind testing method. The researchers concluded, “No adverse effects were recorded. We conclude that restoration of Atlas alignment is associated with marked and sustained reductions in BP similar to the use of two-drug combination therapy.”

Now I wouldn't go throwing away those blood pressure medications yet. Of course, speak with your physician about simply adding chiropractic to your hypertension management program and hey, one day you just might find yourself not having to go fill your prescription.

Source: Journal of Hypertension, www.nature.com/jhh/index.html
Re-printed from www.Chiroeco.com

Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

For More Information on Dr. Narson, please visit: www.DrNarson.com

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Lipitor: How I Beat Lipitor in 6 Months (And You Can Too!)

So, in my original blog post on How To lower high triglycerides and high cholesterol, I told you that my personal physician gave me a prescription for a book called Ultrametabolism and told me to read it a live it. And so I did. I have to apologize to my family for driving them nuts over the past 6 months. I’ve taught my children to read ingredient labels to look out for evil things such as hydrogenated oils, partially hydrogenated oils, high fructose corn syrup and corn syrup. All of which have no place being inside a human and all of which your body has no physiological idea how to process. As I learned, so did they.

My goal specifically was to lower my cholesterol from 290 to under 200. “Woolfie” (More professionally known as Islon Woolf, MD) called me while taking a break on Friday and told me the good news. My follow-up cholesterol test measured my total cholesterol at 195. I did it - I Hit My Goal! Now I want to bring it to 170.

Lipitor is not even a remote consideration at this point. My cholesterol and all the subfractions of cholesterol were great. So, now I am proud to say that I am not in a heart disease risk category any longer and it only took 6 months. I probably did it in 3-4 months but I couldn’t get back in to see Dr. Woolf to get my bloodwork due to my own busy schedule.

What did I do in the past 6 months? Basically, it was good food and exercise. More specifically, I’ve followed the guidelines in Mark Hyman MD’s book Ultrametabolism and I’ve been in the gym 4-5 days per week doing a combination of interval training on the Life Fitness elliptical machine and the Stairmaster; cardio kickboxing classes & group power classes at Equinox and good ‘ole weight training. For those who want to see an outline of what I do and don’t eat, see my earlier blog post Dr. T’s Guidelines to Reduce High Cholesterol & High Triglycerides.

I’ve become very comfortable with what I can and cannot eat at this point. So much so it feels normal. I cook various foods that I use to love but just with healthier ingredients. I eat out, but am more selective and will ask for things to be cooked in Olive oil, without cheese, broiled or grilled instead of fried. If I’m going out for the day, I prepare ahead of time a meal and a snack or two just in case I get stuck, at least I’ll have something healthy to prevent that hunger sensation from coming on.

Bottom line; regaining your health and losing weight isn’t as much a chore as it is a mindset. Get your attitude in-line with your goals and then it’s easy simply because there is no other choice. If you decide to do it, then you will. If you say you will try, then you will fail because saying you will try is leaving yourself a way out.

Today I did 70 minutes of speed intervals on the Stairmaster. For my cardio it's either that or the (Life Fitness) Elliptical trainer. I just had my suits altered in the jacket and 2 ½ inches taken in on the pants. I easily fit back into a size 36 jeans with a bit of room to spare and I have to go buy new belts because I’m on the 6th belt loop. Yes, by reducing your cholesterol and triglycerides you will lose weight too. But, I warn you, don’t try to lose weight to lower your cholesterol and triglycerides. No, it's not the same. The mindset is all wrong and the results could be disastrous . Thre are a lot of ways to lose weight that are very unhealthy. Just because you are thin doesn’t mean you are healthy. Trust me, I’m living it.

Healthfully yours


DocT.

PS, yes I eat fruit, veggies, Larabars; Steel Cut Oatmeal, Ezekiel Breads pastas and wraps & "Flat Out" wraps. I eat a whole food diet with virtually no refined foods. In my opinion, no & low carb diets are crap. You need carbs. You just need the right ones at the right times. Read Ultrametabolism and discover the truth. You can order it by simply clicking on the link to the right------->.

Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

BMI - Finally, The Truth Comes Out!!!

This has been my nemesis for years. I would get into what I thought was good shape and check it against the BMI (Body Mass Index) charts and find that I was bordering on obesity. What a bunch of crapola I would always say. I’m a 5’11” athletic built guy. Yeah, I let myself go for a few years, but I was never obese. At my heaviest I hit 218 when I wasn’t looking (now happily to say I’m 196). But even at 196, the body mass index charts say I should weigh 165-lbs. [Click here to calculate your BMI and you tell me if you think it's accurate or not]

Can any of you that know me picture me at 165? There’s no freaking way! I’d look like a broomstick with glasses!!! I’ve always thought the BMI was way off base; that it didn’t take into account if the person was a mesomorph (athletic body), ectomorph (typical marathon runner) or endomorph (typical couch potato). Nor did it take into account their age, muscle mass or even %-body fat. Merely your hight and weight. Turns out a recent medical study agrees with me.

In the article: BMI Not Accurate Indicator of Body Fat; the researcher points out the fallacies of the classic BMI. For you physicians and trainers out there, read this article and take it to heart. .....You know it’s true too don’t you?
Finally, someone in the medical community uses their common sense for a change rather than simply perpetuate a classic myth only because "that's the way its been". So stop going crazy trying to diet and exercise down to the size of a pencil. It’s not necessary. Just eat healthfully, exercise regularly and have your yearly checkups, blood work, (prostate exam for guys and breast exam for the ladies, and enjoy your life. After all, isn’t that why you exercise and eat right?

Ahhhh, it feels so nice to be proven right!

Enjoy. Healthfully yours

DocT

Dr. Narson is a 2-term past president of the Florida Chiropractic Association’s Council on Sports Injuries, Physical Fitness & Rehabilitation and was honored as the recipient of the coveted Chiropractic Sports Physician of the Year Award in 1999-2000. He practices in Miami Beach, Florida at the Miami Beach Family & Sports Chiropractic Center; A Facility for Natural Sports Medicine.

For More Info On Dr. Narson Go To: www.NaturalSportsMedicine.com

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