Stretching: Is It Good Or Bad? You Decide

I've been looking for this for a while now. I get questions about stretching and exercise all of the time. "Doc, should I stretch before I workout, after I work out or what?".... For those other "docs", therapists and trainers out there, I'm sure you get queried the same as do I.

So, I dug back into my old computer files on a hard drive that has been taken out of service. Brushed off the dust and cob webs and found this from an August 2004 report. Let's see if this doesn't change your mind about pre-exercise or pre-competition stretching....Enjoy.

By the way, the info is out of Medicine and Sports & Exercise, a peer reviewed journal, and the commentary that followed is by Warren T. Jahn, DC, MPS, FACO, DACBSP, DABFPBoard Certified Chiropractic Orthopedist, Sports Physician & Forensic Examiner. Warren, thank you for all the work you do for our profession. It's guys and gals like you that make me proud.

Aug. 20, 2004 — Stretching impairs balance and worsens reaction and movement times, according to the results of a controlled study published in the August issue of Medicine & Science in Sports & Exercise. This could be problematic for elite athletes as well as for the elderly.

"Stretching is commonly utilized to increase the range of motion around the joint and theorized to improve athletic performance," write David G. Behm, PhD, from the Memorial University of Newfoundland in Canada, and colleagues. "A number of studies report that acute and prolonged stretching may actually reduce human performance through decreases in force and power."
To investigate the effect of acute lower-limb static stretching on balance, proprioception, reaction, and movement time, 16 subjects were tested before and after both a static stretching of the quadriceps, hamstrings, and plantar flexors or a control condition of similar duration. Five minutes of cycle warm-up preceded both the stretch and control conditions. In the stretch condition, subjects performed three 45-second stretches to the point of discomfort with 15-second rest periods for each muscle group. Outcomes included maximal voluntary isometric contraction (MVC) force of the leg extensors, static balance measured with a computerized wobble board, dominant lower-limb reaction and movement times, and the ability to match 30% and 50% MVC forces with and without visual feedback.

In the stretch and control conditions, decreases in MVC and ability to match submaximal forces were similar. Compared with the control condition, however, balance scores were worse in the stretch condition (9.2% vs 17.3%; P < .009). The stretch condition also resulted in prolonged reaction time (increase of +4.0% vs decrease of -5.8% for control) and movement time (+1.9% vs -5.7%; P < .01).

"It appears that an acute bout of stretching impaired the warm-up effect achieved under control conditions with balance and reaction/movement time," the authors write. "A warm-up consisting of general and specific activities related to the tasks may improve performance even after 20 minutes of recovery. Considering the minute differences between winning and losing in both individual and team sports as well as the precarious balance or stability of the elderly, the low but significant percentage changes in reaction time, movement time, and balance could result in serious consequences."
Med Sci Sports Exerc. 2004;36:1397-1402

Clinical Context: Stretching has been used to improve range of motion around joints and theorized to improve athletic performance. However, recent studies have not substantiated this claim. For example, Fowles and colleagues reported in the September 2000 issue of the Journal of Applied Physiology that stretching of a single muscle group for 15 to 30 minutes led to decreases in force and power attributable to impairments in neural output and changes in the musculo-tendinous unit (MTU). A more compliant MTU could alter reaction and movement times. Stretch-induced changes to either the afferent limb muscle responses or the mechanical output would affect the ability to adapt to stability changes, ie, balance.

The authors of this study postulated that even minor changes in reaction and movement times and balance associated with stretching could have important implications for athletic performance and rehabilitation. Instead of prolonged stretching of a single muscle group, as used in previous studies, the authors used an acute bout of static stretching on three lower-limb muscle groups to determine impact on reaction and movement times, balance, and strength in healthy male subjects.

Study Highlights:
16 healthy male subjects, mean age 24 years, weight 71 kg, and height 172 cm were selected to have pretest and posttest measurements before and after two interventions (stretching vs no stretching). Both interventions included a preintervention warm-up cycle of 5 minutes at 70 rpm on a cycle ergometer, submaximal and maximal leg extension contractions, 3 trials of rapid leg movement, and balance on a wobble board.

The active stretching intervention consisted of 3 stretches for 45 seconds each to the point of discomfort with 15-second rest periods for the quadriceps, hamstrings, and plantar flexors. The stretching lasted approximately 20 minutes in total.

The control intervention consisted of 20 minutes of rest. Pretesting and posttesting (each lasting 20 minutes) were conducted to measure the outcomes of (a) MVC force of the leg extensors, (b) static balance using a computerized wobble board, (c) movement and reaction times of the dominant lower limb, and (d) ability to match 30% and 50% MVC forces with and without visual feedback.

Day-to-day and test-retest reliability for the measurements ranged from 0.60 to 0.89. There was no significant difference in force output between the stretch and control interventions, with 6.9% and 5.6% decrement in force for the two interventions, respectively. There were no significant differences in the ability to match 30% and 50% MVC between the stretch and control interventions during the pretest and posttest. The control intervention resulted in a nonsignificant 18.8% and 10.7% greater accuracy for maintaining 30% and 50% MVC posttest.

Balance scores moved in opposite directions with the control intervention showing a significant improvement posttest (17.3% improvement; P < .05) and the stretch intervention showing a nonsignificant 2.2% decrease in balance score after stretching. The difference between the 2 interventions was significant at P < .009.

There were reverse trends for movement and reaction times for the two interventions. In the control group, both movement and reaction times improved posttest (5.8%; P = .16 for reaction time and 5.7%; P = .18 for movement time), whereas for the stretch intervention, movement and reaction times were nonsignificantly impaired by 4.0% and 1.9% poststretch, respectively.

Pearls for Practice:

• 
  Inserting a stretching routine within a rest period of a warm-up nullifies a small benefit in movement and reaction times and balance performance.
• Stretching to the point of discomfort can adversely affect performance tests of static balance and movement and reaction times in healthy males.

The End...

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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Heartbrun Anyone???

About a year ago I had an incident with heart burn. Not your usual heart burn, but a pretty weird incident and heartburn was involved.

I passed out. Yep, I passed out. There I was in my office on a very busy afternoon. I stopped in my office to slug a couple gulps of a Pepsi-One (the only Pepsi sweetened with Splenda). Well, have you ever had a hard swallow? You know, you drink something and it feels like you're swallowing a baseball and it just gets stuck in your chest. Well, it was one of those. Except, it was this fizzed up Pepsi-One. Well, it was so intense that I had a vaso-vagal reaction. Apparently my blood pressure went up so high, my body reacted in the opposite direction, lowered my pressure and I passed out.

The strange thing, I was clutching my chest because of the rock-like feeling from gulping down the Pepsi-One and my poor wife was watching all of this thinking I had a heart attack.

Well, I got my physician on the phone after I came too and he asked me if I had been having heart burn recently. I had. It had been happening for about a week. He said to take some antacids to help reduce the heartbrun and Of course being a strong proponent of "natural health and healing" I resisted, but eventually followed his advice.

I searched around on the internet to find any natural cures for heartburn. What really pissed me off was that ever time I though I found some good information, it lead me to a paypal screen to pay the person for access to his or her information. That pissed me off. Why? Because I spend all day, all week helping people. Whether or not they pay me, ask me in the street or at a party, I give them whatever knowledge I can offer...because it's the right thing to do. I don't ask them to drop a $50 into my wife's purse on their way out of the party.

So, I recently came across a simple little method of managing heart burn that is as easy as chewing gum. As a matter of fact, it's exactly chewing gum.

I found the article at http://www.health.com/ and if you want to read the original source, you can go there. Or, to make it easier on you, just read the paragraph below. Oh, besides chewing gum, rather than eating 3 large meals per day, try eating 6 smaller meals and that will help as well. Of course, if you do suffer with heartburn, try these things with your doctors blessing...


From www.Health.com

Gum for heartburn. Heartburn happens when stomach acids splash back into the esophagus and burn it. Treatment often includes antacids that reduce the amount of acid. But British researchers recently confirmed U.S. studies showing that chewing gum after a meal helps fight heartburn. Chewing gum increases saliva, which helps wash the acid back down to the stomach, the researchers say. The type of gum doesn’t matter, but the latest research used sugar-free—and it’s easier on your teeth. If you try it: Chew for at least 30 minutes after eating.


Follow-Up: I almost forgot, what happened in the incident above was an esophageal spasm. But, honestly, if you've never had a heart attack and was wondering what it was like, I think this was pretty damn close. It was a change of not only diet, but how much and when I ate that prevented this again. Smaller, more frequent meals and cut out the crapola foods. If you want to know more, check out my earlier post on my major diet makover. Here's the link

Good luck....

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.

Pain: Is It A Real Problem?

I could have easily named this post: The deception of pain.

There is no doubt that pain hurts. That’s why we call it pain. But pain itself can be deceiving. Why? Because pain is normal. Yes, I said pain is normal. How can that be you ask? Simple. Pain is a normal function of your body that indicates when something is wrong.

Pain itself isn’t a problem. Don’t get me wrong, pain sucks. Pain can cause you to “have problems” but pain itself simply just hurts. From the most devastating pain to the most mild. The pain can be so severe that it prevents you from being able to perform the most basic daily activities, or so mild that it goes away when you occupy your mind with another though.

Pain, however, is an indicator. Pain is a sign and should be thought of more like an alarm rather than anything else.

I like to use the analogy of a smoke detector. It’s not a fire detector, it’s a smoke detector and as the saying goes, where there’s smoke, there’s fire. So one night you are awakened by the smoke detector shrieking it’s annoyingly and purposefully loud whine waking you and your family up. At that point, you have 2 choices

[1]Get up, pull the batteries out of the alarm and go back to sleep.
[2]Get up, get your family out of the house and call the fire department on your way out.

Which one sounds like the more rational and responsible thing to do? Which one makes more sense. Which one is common sense and which one is just plain stupid?

I won’t even glorify that with an answer. I know which one you’d choose.

Now think of it in the context of pain.

You wake up due to a terribly severe pain in your lower back. You stumble out of bed and you reach for the aspirin (salicylic acid), Advil (ibuprofen), Tylenol (Acetaminophen) or Aleve (Naproxen Sulfate)….You take the recommended dose on the bottle and attempt to get back to sleep. You eventually get back to sleep and you wake up the next morning, problem averted. Right?

Wrong.

I would ask you why did you have this tremendous pain that woke you up in the middle of the night? The first things that come to my mind are (1) Cancer (2) Kidney Stones (3) Abdominal Aortic Aneurism (4) Herniated Disc…and there are more.

· Why? Because all 4 can cause you to experience low back pain.

Most likely, it's a simple mechanical lower back pain. But, you never know do you?

Now you go ahead and take that aspirin, or Aleve, or Tylenol, or Advil, or Motrin or whatever. Maybe you don’t even take one of those. Maybe you rub on one of those muscle pain relieving creams into your back to get rid of your aches and pains.

Think they are benign? Think they are harmless? Read this article about a girl who died using a simple muscle cream. Why did she use so much? Why did she use it so often? What else was going on? Why did she have the pains in the first place? This young athlete could have gone so far had she not ignored the signal from her body telling her she needs to go get checked.

So, what are the muscle rubs, the aspirin or the “whatever” doing? They are covering up the pain so you aren’t inconvenienced.


The one you maybe inconveniencing maybe yourself. What it your little ache or pain was indicating an important condition in its early stage. Everytime it alerts you, you ignore it with some OTC (over the counter) pain killer. Eventually, the problem spreads and by the time you realize it's serious, it may be too late for your doctor to help you. Still think it's convenient?

Once I can understand, maybe even twice. But after that, you better get in to see a health care professional and find out why…WHY are you having pain?

The reason could be simple and insignificant. The reason could be complex or very serious. But see pain for what it is: an alarm system that is trying to tell you that you may have a problem. Pain is an alarm, not a condition. Treat it as such.

Or, you can simply pull the batteries out of the alarm and go back to sleep. So just take that pain killer or rub on that cream so you can ignore your alarm.

But didn’t you already say to yourself that that was the stupid decision?

And how is this important to you athletes out there? Well, if your feeling pain, it means somethings not working the way it should. Regardless if you take something to cover up the pain, somethings just not 100%....and for you, it could make that 1/10 of a second difference between the silver or gold medal. So stop the muscle rubs, stop the OTC pain meds and go get checked. It could be the difference between winning or losing or simply between life and death.

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.

#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

Hitting the Wall - Exercise Burnout & How To Deal With It

Interestingly enough, if you exercise too much and for too long your body will bite back. You’ve always heard that too much of a good thing is bad for you. For the most part, it really doesn’t matter what it is.

I’ve had patients who exercise every day without giving themselves a break. Eventually, all to often find themselves having one small pesky injury after another and they actually start to regress in their performance. Their training suffers, their performance suffers, they get slower, weaker and then the on slot of injuries begins. The strain themselves with simple little tasks.

In the world of sports medicine, it’s called “hitting the wall” or commonly “exercise burnout.

Yes, you can exercise too much. Remember during exercise, you break down tissues in order for the tissues to build back up better-stronger-faster-etc…. But, if you don’t give your body the time to build back up, your headed down a slippery slope that will send you back where you came from.
Exercise burnout is a very important condition for sports physician and athletes to recognize.

I’d like you to take a break....take a deep breath and to direct you to some other sources for further background.

Avoiding Overuse Injuries & Exercise Burnout

Overtraining

Avoiding Burnout (in life & sports)

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.

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.

#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….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

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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

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

--Alex Suarez

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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

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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



#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