The Impact of Standing Desks

San Fransisco, CA

How to enhance the health and wellness of employees at the workplace is an ongoing subject of debate. Some discussions consider whether or not a particular organization should invest in corporate wellness programs to boost productivity while others think about specific mechanisms in the workplace, such as standing versus sitting desks.

Recent studies have shown that reducing sitting time to 3 hours each day can increase the American lifespan by two years. There is now a wide variety of modern ergonomic desks that are adjustable so employees can easily go from standing to sitting in a matter of seconds. While it’s not even ideal to only stand throughout the day, keeping a 70/30 ratio between standing and sitting has been shown to decrease risk associated with obesity, diabetes, cardiovascular disease, cancer, and premature death.

Is It Worth Standing For? 

The Advantages of Standing Desks

  •        Weight loss

You can burn up to 1,000 calories from standing at your desk for a few hours every afternoon in a week. Studies have also indicated that using a standing desk while working can reduce blood sugar spikes, especially after lunch.

  •        Improves your heart health

The greater the time spent on sitting, the more likely it is to develop the risk of heart disease.

  •        Reduces back discomfort

Participants in a recent study experienced 32% relief from lower back pain after using standing desks for several weeks. A similar study reported by the CDC detected a 54% reduction in upper back and neck pain after four weeks by using a modern sit-stand desk.

  •        Boosts your energy levels

A seven-week study conducted on participants working on standing desks revealed less fatigue and stress compared to those sitting for the entire work period. 87% of people using standing desks noted greater vigor and stamina throughout the day.

  •        Enhances productivity

A study was conducted on 60 young office workers who were asked to use a standing desk for four hours. There was no shown impact of standing on typing errors or speed.

Texas Health Science Center even measured the productivity of people using sitting desks over 6 months and found that employees who used standing desks were more productive than the people who were sitting at their desks.

  •        Proper Ergonomics

Let’s not forget proper ergonomics. Both feet should be grounded on the floor, monitor should be eye level, keyboard and mouse should be close to the body and at an angle below or equal to 90*.  An anti fatigue mat is a great tool to to add to the work set up as well.  

Here are a few standing desks we recommend: 

Train Smarter, Not Harder

Guest blog post by: Jon De La Torre, B.S. Kinesiology, ACSM CPT, CrossFit LF-1

“The faster you run, the faster you’re done.” Such a simple statement, but yet such a complex theme. How are you supposed to get faster, if you can barely run in the first place? What do the terms, Aerobic Base (AB), Anaerobic Threshold (AT), Maximal Volume of Oxygen (MAX VO2) and Lactic Acid (LA), mean and how do they affect my training performance? This article strives to help athletes understand the basic fundamentals of speed and interval training, as well as covers the three different intensities of running and their specificity.

First things first, your body utilizes two forms of energy, fats and carbohydrates. Depending on how intense you’re working determines how much of each fuel is utilized. Aerobic Base, or roughly 50-55% of your overall max effort, is the exact intensity where your body is utilizing the highest amount of fat per each calorie burned. Anaerobic Threshold, or roughly 75-80% of your overall max effort, is the exact intensity at which your body switches from using fat to carbohydrates as its primary fuel source. Finally, your MAX VO2, is the highest amount of oxygen that your body can absorb and utilize at one time and is also the exact point at which your body is primarily burning carbohydrates, and no longer fats as its fuel source. Regardless of overall body weight or composition, everybody has an unlimited supply of fat sources and a very limited supply of carbohydrates. Physiologically speaking, this is why you can exercise “forever” at your aerobic base intensity, aka tons of fat fuel sources, and also why you must stop so quickly when you’re at your anaerobic threshold intensity, due to carbs not being readily available or accessible.

In addition to which fuel is being utilized, it is important to also understand the production of lactic acid and its effect on overall performance. Lactic Acid is a byproduct of glucose breakdown and oxidation and is always occurring within the body. However under more intense conditions, such as cardio or strength training, the body begins producing more lactic acid then it can process, which can lead to slower muscle contraction, aka less production and eventually being forced to stop movement completely. Lactic Threshold and Anaerobic Threshold, though not exact, are normally interchangeable within 5-10 bpm, and either can be used to accurately estimate the other.

Now, for the good stuff. How do I use this information to benefit my training and overall performance? Train Smarter, Not Harder.

 IF your goal is to lose weight and/or increase your overall endurance, or ability to exercise at a consistent pace/intensity for a period of time than AB is your zone!

The main goal here is to train your body to become more efficient at utilizing fats, the more fat burned, the more weight loss. From an endurance standpoint, the more fat utilization at a higher intensity, means you can maintain that intensity or pace for a longer period of time. The more time spent within your Aerobic Base, the higher intensity threshold that can be reached and maintained. For weight loss and/or endurance, AB is the most bang for your buck!

 IF your goal is to increase speed or power, to get faster or improve on mile/pace time, and/or recruit more fast twitch muscle fibers than AT/MAX VO2 is your jam!

The main goal here is increase your body’s ability to breakdown and utilize carbohydrates for fuel. This type of training promotes speed and power, as well as the recruitment of fast twitch muscle fibers, which allow for faster contractions, aka overall ability to produce faster movement! The more training within your Anaerobic Threshold, the more power produced and the faster pace achieved! To drop your overall mile time and/or improve overall peak performance, AT/MAX VO2 training is where its at!

For more info on training intensity/fuel utilization or to get a custom designed training program, please contact us at JON@JDLT.ME or (805)300-3276. Coach Jon is also available for online coaching services, as well as in person personal training and run coaching around the San Francisco/Bay Area. Check us out at www.jdlt.me to learn more!

Proven Ways To Get Rid Of Muscle Knots

San Fransisco, CA.

Let’s admit; we all are guilty of sitting in front of our computer in the same position for hours, chronically dehydrated and stiff. And that’s when we start feeling tension in our shoulder and neck muscles. Ever wondered why?

Well, this is because of the fact that our muscles get overworked, tangled and are unable to relax. As a result, the muscle fibers become lumpy, have lack of oxygen and nutrition and form a muscle knot. Needless to say, if you have ever formed muscle knots, they are extremely painful. Occasionally, muscle knots go away on their own, but in most cases, proper steps should be adopted in order to loosen the tense muscles and relieve the pain. Let’s have a quick insight on how to prevent muscle knots from developing in the first place. As they say an ounce of prevention is worth a pound in cure.

How To Prevent Muscle Knots From Developing?

1. Eating right

Being dehydrated might be a major cause behind the muscle knots. You should be drinking7-9 glasses of water, but if you are experiencing frequent muscle knots, it could mean that your body is not getting enough water. Achieve your body’s water requirements by carrying a water bottle with you, or by setting a reminder on your phone that will notify you to gulp a glass of water every hour.

Furthermore, maintain a safe distance with coffee and alcohol as they tend to dehydrate you, so it is important to include an additional glass of water every time you consume any of them. Further, it is highly recommended to include calcium, magnesium, and potassium in your diet. These minerals are essential for muscle health and relaxation.  Deficiency of any of these can cause painful muscle cramps, knots, and stiffness. Intake of fresh, organic fruits and vegetables is always recommended.

2. Keep moving

Avoid sitting in the same position for too long whether it is while you are reading, playing games on your phone and so on. It is important to get up and walk around every hour at work. Even while seated at your desk, make small movements like turning your neck from side to side, straightening out your back, uncrossing the legs and the likes. This can go a long way in preventing muscle knots.

3. Exercise regularly

Our bodies are built to perform. Various day to day movements like moving, lifting and stretching keep our muscles healthy and flexible. Exercising regularly works by releasing tension from the muscles if any. It is highly suggested to keep at least 30 minutes for light exercises and stretching every day.

4. Improve your posture

Just like sitting in one position for too long is not good, slouching at a desk or in front of the television is bad for your muscles too. Keep your posture right, sit in a way that the muscles are not strained and blood flow is not blocked. Keep your head upright and your back straight. Slouching or hunching your back can cause stress to the muscles of the back and lead to pain. Keeping a good neutral posture will help in preventing muscle knots and cramps.

However, if the other preventive measures have not worked for you please call your local chiropractor, or massage therapist.  For more information, please call at 415-788-8700 or book an appointment here.

Treating Muscle Knots: Advice from San Francisco’s Leading Chiropractors

San Francisco, CA

In this day in age of over work, over stressed, poor posture humans it is an anomaly to find someone that doesn’t have muscle knots rather than finding someone that does. Luckily there are effective ways to treating them and most of these tried and true ways can be achieved at a SF Custom Chiropractic location.  

If you do have a painful muscle knot or any kind of stiffness, here are a few ways in which it can be treated.

1. Massage

Massage is not only an occasional luxury that you need to save for your vacations or spa but is also a therapy in itself. Massage therapy can help a lot in treating muscle knots. A good masseuse will know how to deal with areas of tension and muscle knots by applying the right amount of direct pressure on the grain of the muscle till the knot is located. Once the muscle is isolated, it is massaged outwards from the knot till it is broken down.

2. Active release technique

Treating muscle knots using the gold standard active release technique is another reliable way that chiropractors around the world help patients feel better. ART treatment is like a deep tissue massage with motion which works by breaking up adhesions in the soft tissues of the affected area. This technique is very popular amongst athletes for performance and sports injuries. Each ART session is specially customized depending on the severity and location of the muscle knot.

3. Heat

Heat increases the flow of blood in the affected area. It may also reduce the pain and muscle tension by helping you relax. Taking a hot shower for a few minutes, or using a hot pack to treat the muscle knot can help you in fetching quick relief. Place a towel between your skin and the hot pack in order to prevent your skin from burning. Heat therapy can be used three to five times a day till the knot disappears. It can definitely give you temporary relief in acute cases.

4. Stretching

Gentle stretches can help in reducing muscle tension and pain from pulled muscles or knots. Stretching keeps the muscles pliable. Including stretching in your daily routine can prevent muscle knots. Yoga or tai chi combines exercise with stretching. To treat muscle knots, one could practice this for an hour every day.

5. Heat and ice

Contrast therapy can also help you in fetching relief from muscle knots. A heating pad or cold compress can ease some of the pain that comes with muscle knots. It is important to use a cooling spray in coordination with stretching. Start with cold for 10 minutes then use heat for 10 minutes and finish with cold for 10 minutes. Never put ice or hot packs directly on the skin.

If you you like to try any of these treatments for your muscle knots, feel free to give us a call at 415-788-8700 or book an appointment here.

 

FAQ #1: why does it sound like something is popping?

chiropractic-adjustment

Chiropractic is new and unfamiliar to many, leaving them worried about what actually takes place during a chiropractic adjustment. One of the biggest fears is experiencing the well known popping noise that accompanies getting adjusted. Some patients continue to be scared about the noise’s implications, but this is because there is no understanding of its cause.

Chiropractic doctors adjust subluxations, which, in the simplest terms, are stuck joints – parts of our body that have lost a full range of motion over time. People experiencing misalignment also face pain, inflammation, and complete loss of function of any of these areas of the body. These joints may and, often, irritate nerve tissue, which explains many of the neurological symptoms that patients complain about.

Although there are multiple ways to treat subluxations, the most common and traditional way involves a chiropractor finding the spine and administering a painless thrust, which corrects the subluxated joint.

The pop that patients hear is called a cavitation. In the production of synovial fluid, yielded by synovial joints (joints of the spine), oxygen, nitrogen, and carbon dioxide are byproducts. When a joint is opened up from a chiropractor, for example, applying a quick thrust to the spine, the gas is released, and you can hear the popping sound. Once this happens, this synovial fluid lubricates the joints once again, and patients can experience a more normal range of motion. How quick and how complete the relief is that follows depends on each unique person and the circumstances that led up to the experience.

cavitationdiagram

Why Filtered Water?

water

Time to consider getting that water filter or, better yet, filtered water bottle that you’ve been eyeing! Here’s why.

(One of the biggest questions many people have is getting filtered water on the go. In the house, you have so much control. You can choose a specific type of jug to add to your fridge, and some even come built into appliances now. But what about when you go out?

While you can fill up a water bottle from your filtering jug at home, you don’t have much control once you’re out of the house. You fill the water up from the nearest fountain and expect a cold, fresh mouthful of water. Instead, you can taste chemicals and dirt. That’s enough to put you off drinking water again!

Click on the link at the bottom of the blog for suggestions for a specific filtered water bottle.)

Why Filtered Water?

water filtration system in laboratory

Let’s start with a look at thefiltered water. What is the big deal about it?

There are debates over filtered water and whether it is better for you than tap water. Experts are on both sides. Tap water is full of minerals, which can be good for you. Fluoride is just one of those minerals, and water will also include some iron, copper, and calcium. But while in small amounts the minerals can be good for you, they can also be bad for you.

The minerals also make water taste different. Along with that, you get some trace amounts of chemicals and poison! Yes, tap water can have the likes of arsenic or mercury in it. You end up drinking it yourself and giving it to your children. And then you must deal with sulphur and other chemicals that leave eggy smells and tastes behind.

Tap water goes through some filtering, but it picks up things along the way. And you really have no idea of all and the quantity of chemicals in the water daily. So, you need to look at filtered systems.

Did you know that there are toxins and chemicals in water that can lead to stomach diseases and ailments? Those discomforts that you feel and the reasons for your food intolerances could be linked to some of the bacteria and toxins in your drinking water! These are factors that we don’t tend to consider. After all, why would water companies not get rid of harmful elements? Why wouldn’t our governments protect us from the potentially dangerous chemicals in drinking water? However, gastrointestinal problems increase by 33% because of the unfiltered tap water that we tend to drink daily.

And this is something that is supposed to make us healthier!

Filtering will help to collect all the bad, so you end up with only the water passing through into the glass. You’ll need to wash out the filter on a regular basis, but you’ll get to see just what is being picked up in your water stream: the stuff you’re drinking when you don’t have a filter in the way.

Filtering only used to be available in larger jugs. Now you can get them for your water bottle system. Take your filtered water on the go and fill up anywhere without having to worry. You won’t regret it!

Anyone will benefit from getting a filtered water bottle. This is something that is suitable for all ages and even for smaller children. It’s certainly suitable for those who like to hike or do a lot of walking or exercise. Those who just want to increase their water intake will also benefit.

But you need to find the right type of water bottle for your needs. There are just so many filtered water bottles out there, how do you know which is the best? Here’s a look at the top options and where they support and fail your drinking needs.

Wait, Why Not Just Get Bottled Water?

water production line

Should we really bother with filtered water bottles when there is distilled or bottled water available to buy? Just what’s the point in spending money on a filtered system instead?

Well, distilled and filter water are not the same thing. Filtered water does allow some of the minerals to get through. You’ll only get the good ones that will protect your body, rather than the poisons and chemicals. You get fresh water without going through too many processes.

Distilled water will have a flat taste to it, due to the processes it goes through. It doesn’t tastefresh, and you can still have some of the chemicals like chlorine in the water. They tend to have a different boiling point to water, so burn off sooner and through the system. You also get rid of every mineral that is good for the body from the water.

Well, what about filtered tap water that is pre-bottled for you? Why not get that instead of putting it through your own system?

The bottled water is in a plastic bottle. That means you’re dealing with the chemicals in the plastic getting into your water. You’re also contributing to the problem of landfill. The plastic doesn’t breakdown that quickly. In fact, there are still bottles from decades ago trying to break down. Experts don’t know how long it takes to break plastic down and suggests it could take a lifetime. Do you really want to contribute to the growing concern of the landfills?

Bottles also have chemicals in them. While BPA is the most concerning and one that manufacturers are staying away from, there are plenty of others that you will need to be concerned about.

What about glass instead? Well, these aren’t the safest for carrying around in your bag. While there is a bit of a fresher taste than plastic, you must deal with the weight off the glass in your bag.

A filtered water bottle is made of safe and durable material. Sure, it won’t break down, but you’re not buying multiple bottles daily. You get one bottle to last you a lifetime, so you’re not contributing to the waste daily. You also get the best of filtered water, instead of wondering what type of processes the manufacturer has put their bottled water through.

Let’s also remember that it uses up fossil fuels to make the plastic bottles—and to go through the distilling process. You’re burning through the Earth’s non-renewable energy sources, and we’re already running through them at an alarming rate. We need to manage that better, and we can do our part by using reusable water bottles.

Oh, and we need to remember that the bottled water doesn’t always come from where it says it will! A lot of it is tap water! So, you’re not actually cutting out the bad elements that you thought you were.

We also can’t ignore some of the extra chemicals that the manufacturing companies can put into the water. Do you really know what you’re drinking? Has it been bottled at source and had all the chemicals and bacteria removed? Is the water really going to help support our health? Will our bodies be able to cope with potential chemicals and toxins added to them?

And we need to think about the way that manufacturers make the water taste fresh and clean. Does the water go through a filtering system or are we putting other chemicals in our bodies? Some companies will go through a distilling process instead, which means some of the chemicals will still be in the water.

While filtered water, bottles don’t completely remove the need to create products—we still must get filters—they will help to minimise the amount of pressure we put on our environment. We also minimise the amount of money we spend while protecting our health.

View this blog on its original website here. It, also, offers suggestions for a practical and efficient brand of filtered water bottles.

Welcome Dr. Erik Steine!

erikDr. Steine was born and raised in the heart of Packers Country — Black River Falls, WI. Erik left the nest when he entered enemy territory to complete his undergraduate education at Winona State University in Minnesota. There, he pursued a Bachelor of Science degree in K-12 Physical Education with a minor in Coaching. Following his time in Minnesota, Dr. Steine moved across the country to complete his chiropractic coursework at Palmer College of Chiropractic at its campus in Port Orange, FL. Almost ready to graduate, he sought out a promising place to establish his chiropractic career. It was only in July that he packed up his bags for the Bay Area. Dr. Steine completed his three-month preceptorship at SF Custom Chiropractic before recently acquiring a position as an associate chiropractor. As a former collegiate athlete, Dr. Steine has always had an interest in functional movements and injury prevention, particularly after sustaining a number of injuries during his playing time. Dr. Steine says that the most important element to staying active but pain-free is remaining well-rested — with a good night’s sleep of seven or eight hours. Dr. Steine will be starting Tuesday and Thursday from 7am until 10am.

Ways You Didn’t Think of to Add Veggies into Your Meals

It can be a challenge to meet the recommended servings of vegetables each day – especially when you’re planning on one thing that specifically doesn’t include veggies in its recipe.

Try these ideas:

  • Add greens to a breakfast smoothie. (Spinach and kale taste great in a fruit smoothie.)
  • Use a spiralizer or julienne tool to experiment with veggie noodles.
  • Substitute avocado-based pudding for your chocolate pudding.
  • Add minced broccoli and/or cauliflower into your scrambled eggs dish!
  • Puréed carrots or peppers and onions can make basic tomato sauce have more than one vegetable.
  • Instead of munching on potato chips, make your own kale chips and lightly coat them in oil and sprinkle them with salt for additional flavor.
  • Zucchini bread is a go-to for many for a reason – it helps your sweet tooth while fulfilling a daily veggie requirement.
  • Veggie fries work! Slice zucchini, carrot, green beans, or avocado, and bake them until crispy.
  • Grab some celery sticks, and treat yourself with almond butter and sweetener.
  • Blend water, celery, and bananas for a post-workout drink (or raw Gatorade).
  • Marinate vegetables with your favorite ingredients – olive oil, garlic, ginger, soy sauce, or all of the above!

Lastly, here’s one recipe that you’ll only be upset that you didn’t try sooner!

Sweet potato brownies use a puréed vegetable for the base, but you would never question their taste.

4388164275_e897332714

Ingredients:

4 tablespoons (1/2 stick) unsalted butter

2/3 cup natural unsweetened cocoa powder

1/2 cup whole wheat pastry flour

1/4 teaspoon baking powder (I use aluminum-free)

1/4 teaspoon salt

1 cup organic cane sugar

2/3 cup sweet-potato puree (or one skinned, boiled sweet potato, pureed)

1 large egg

1 1/2 teaspoons vanilla extract

Directions:

Heat oven to 350 degrees. Butter an 8-inch square pan; set aside.

In a medium saucepan over low heat, melt butter. Remove pan from heat, and stir in cocoa. Let cool slightly.

Meanwhile, in a small bowl, whisk together flour, baking powder, and salt. Stir in sugar and sweet-potato puree, then egg.

Add vanilla to cocoa mixture. Then add flour mixture to cocoa mixture and stir until no traces of flour remain. Spoon into prepared pan; smooth the top. Bake until surface of brownies looks barely dry and an inserted knife comes out with a few moist crumbs, about 20 minutes. Cool to room temperature before serving.

You can find this recipe on its original blog “Food Loves Writing.”

Stay Motivated to Keep a Health Diet

best-foods-for-healthy-heart

Many benefits of having a healthy diet go unrecognized. Generally, a good diet helps with the following:

  • Preventing diseases and infections
  • Promoting body growth and health
  • Enhancing mental health
  • Maintaining weight (reducing risk of undernutrition or obesity)
  • Contributing to aesthetically pleasing qualities (for example, a glow noticed in hair and skin)

Most recent estimates claim that 36 percent of Americans are obese, according to an article by National Public Radio. However, 75 percent of survey participants said that their diet was excellent. So, where does the discrepancy exist?

Nutritions scholar Marion Nestle at New York University says that Americans just eat too much. Rather than focusing on portion size, people generally pay attention to what they should eat.

What are some realistic ways to maintain a health diet? Positive Health Wellness has supplied its readers with an informative graphic to highlight some ideas that anyone can start as soon as possible.

stick-to-a-diet

Find the original site with the graphic here.

 

National Chiropractic Health Month

 

nchm2016-social-2

The American Chiropractic Association, or the ACA, had been preparing for National Chiropractic Health Month 2016 for months. Each October, the ACA brings attention to an important and recurring theme in chiropractic or, more generally, alternative forms of medicine. This month, the goal is to raise awareness about the U.S. epidemic of opioid overuse and abuse and to encourage people to use more conservative forms of pain management.

So, How Bad is the Problem?

Thousands of Americans relying on opioids have caused their dependency to become an epidemic. Centers for Disease Control and Prevention (CDC) says that one in four patients who have been prescribed opioids for non-cancer pain deals with addiction. Consider this against the fact that more than 1,000 people are treated in the ER for misusing these prescriptions.

Drug overdose is the leading cause of accidental death in the United States, with 47,055 lethal drug overdoes in 2014. Opioid addiction drives the issue – with 18,893 of those overdoses related to prescription pain relievers.

In the same year, another 2 million people abused or were addicted to opioids.

Your Part

The ACA has chosen this theme in hopes that readers, like you, will spread the word. Those raising awareness are doing so through social media and in their communities. On ACA’s website, you can find a toolkit with effective suggestions for getting involved and showing your passion for the cause. Their suggestions are as follows:

screen-shot-2016-10-20-at-6-27-08-pm

For the rest of this month, SFCC will be using the hashtag #chiropractic1st to demonstrate our participation and hope for the cause. Be sure to do the same!