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By Dr. Borgardt Chiropractic , , , , , , , , ,

Text Neck | Upper Crossed Syndrome | Weekly Wakeup

Text Neck; Why it's important? Who cares if you look down when you walk or talk or don't look people in the eye - Right?

More importantly, it is called 'Upper crossed syndrome' and as most of my patients know, I have a thing for talking about very weird things like embryology, physiology, and anthropology. So, i'll keep this one short, the symptoms of upper crossed syndrome can include shoulder pain, upper back pain, neck pain, rounded shoulders and a hunched posture, and headaches.

If you have a desk job, go to school, and/or spend lots of time in front of the computer or TV every day, then the answer is statistically YES you might have this thing called 'Text Neck'. In fact, the two most common problems I’ve encountered in my practice are low back pain and headaches, both of these items can be caused by text neck / Upper Crossed Syndrome. It is essential to be aware of compensation patterns within this system as it can often lead to injuries.

Do you have good posture?

A couple of things to consider:

  • Does your chin protrude forward in the mirror if you look at yourself in pictures?
  • Do you have a problem looking up?
  • Do you have headaches at the end of the day and notice that you spend more than 1 hour a day on your phone?
  • Have you ever looked at your phone usage and realized you spend way too much time on it?

Can you fix it without chiropractic care?

You might want to consider the basics, proper exercise and stretching. One of the best combination workout regiments is the downward facing dog. It works on all the things you want it too and its very easy. If you have tight hamstrings we will talk about that later, however just getting to work on this part of the spine, includes the shoulder muscles especially the posterior and serratus muscles within the shoulder complex that are very important for the health of your shoulders and your neck.

If you try to modify this posture to add a little tension in the spine in a positive direction you may want to consider tucking your chin in and lifting your head almost 'retracting' your spine back and up. In this posture you will feel the tension set by hours of your text neck behavior and honestly it's a great workout!

Can chiropractic care help?

100%. Just look at the studies listed below:

CONCLUSION:

This study demonstrates that a single cervical manipulation is capable of producing immediate and short-term benefits for

2016 Jun;39(5):319-329. doi: 10.1016/j.jmpt.2016.03.003. Epub 2016 May 12.

 

CONCLUSION:

Sensorimotor function and multisensory integration associated with fall risk and the physical component of quality of life improved in older adults receiving chiropractic care compared with control.

2016 May;39(4):267-78. doi: 10.1016/j.jmpt.2016.02.003. Epub 2016 Apr 2

 

CONCLUSION:

In this study, the physical examination findings between preadolescents with neck pain and/or headaches and those who were symptom free differed significantly in one of the parameters measured. Cervical joint dysfunction was a significant finding among those preadolescents complaining of neck pain and/or headache as compared to those who did not.

2009 Oct;32(8):625-34. doi: 10.1016/j.jmpt.2009.08.025.

Lake Louise Photo
By Dr. Borgardt Exercises, Uncategorized , , , ,

5 Ways to Beat the Cold Weather Blues | Weekly Wakeup

I am a cold weather person, my wife however, isn't. So over the years I have put together some items that has helped her, and should help you through the tough months of winter. Yes, they do work, I promise. I have shortened the details of this list for your reading. However, if you have any questions don't be afraid to ask me. You might get a 16 hour lecture, but you will be informed!!!

 

Finding Sunshine

Look, I know this seems obvious and quite ridiculous considering it will be grey for a couple of months. Oddly there are things you can do to consume light, one of them being hiking in the wilderness. Every storm we have there is often a bright spot, the clouds disappear and there is usually some light to be had. Seriously go outside, hike, walk, climb and find more of it. Setting on your couch and you will not get the benefits of photon phase energy from the sun that chemically shifts vitamin D into making you happy!

Read Here if you don't believe me.

 

Limiting Excessive Holiday Cheer

Look, I know, this is common sense. But seriously, just know that the combination of not being active and then drinking too much will get you sick and depressed. In the winter months this can take a toll on the immune system no matter how much you think it warms you up, it does not.

 

Comfort Foods Made Healthier

I know I am opinionated, but this one should be an alarm bell for those of you that 'diet'. There is no such relationship between a foods' calorie and how your body consumes that said food as fuel. I am serious; It is the worst, saddest, marketing joke ever played on humans. Now, you see why I hide and try to not be as 'social' as other people. I get very, sad and frustrated with people that don't use logic. So here is some logic. A calorie is: "The energy needed to increase the temperature of a given mass of water by 1 °C depends on the atmospheric pressure and the starting temperature".

That has nothing to do with how your body enzymatically processes your food - ever. The only relationship it will have is social hysteria. Just don't eat crap food and a lot of it. If you have a metabolic issue, then you should address it. Under no circumstances you should use calories as some emotional marker for your success, or your weight for that matter. It will get you into a psychological tailspin that will create more depression in the winter months. Agreed eating less 'calories' will allow to loose weight, however that is not the way to do it and you know it.

Now, that being said, do the simple stuff. Eat good meats, vegetables, cook them in crock pots ovens. Make sure to eat the fat. Consider soups for leftovers from the previous days meals. Consider drinking way more water and taking some base minerals to boot. I will get off that horse before it becomes a treatise.

 

Wake Up, Exercise & Cold Showers.

Waking up and exercising and following it up with cold showers. Yes, I said it, no joke. Both in combination, have been proven to produce 'brown fat' which literally burns itself. Yes, fat that burns itself, so do it. Calories, what a joke.

You can even loose weight in winter doing this. Imagine a world where you lose weight by eating fatty tasty things but you just have to take a warm shower followed by a cold shower and work out for 30 min. Well, it is real, and it is the one you're living.

Read more here if your curious.

 

Limit Social Media & Get Out There

Just stop it, get out and enjoy yourself. Find the sunshine. Share your love for being happy with others that don't know how to break out of the cycle.

By Dr. Borgardt Mental Hygiene , , , , , , , , , , , , , , , , ,

Mental Hygiene for Your Kids | Part I | Weekly Wakeup

Part I - The Basics

The idea that your kids need 'mental-hygiene' seems ridiculous. However, I would like to point out that our culture as Americans has dramatically changed within the last hundred years, producing a real gap between what we are and what we have to adapt in order to keep up with our daily activities. This evolutionary hurdle between how we are and how our world is now shaped, is yet another culprit in the behavior of our children and their behavioral issues. This article is written with the intent to give you, the parent, helpful tools and an overall awareness to improve your children life and in the long run yours as well.

Lets start off with the four 'big questions' regarding neurological development. Observe how they may have influenced the behavior of your children in the past and become curious in that moment on how you can in the future create positive change. Remember, being that 'curious fellow' is one of the most influential methods of showing your children that they can accomplish most anything. They just have to learn how to ask the basic questions surrounding any problem; The what, why, who, when, and the how.

  1. Does the brain have enough fuel?
  2. Are the neurons within the brain able to become plastic, making new connections and creating new thoughts?
  3. Does the neuron have the ability to rest and repair itself?
  4. Is the neuron being stimulated correctly, in-regards to its' chronobiological requirements?

 

Part II - Energy & Neurons

Sugar (in the form of glycogen) is stored in the liver. Your children have small livers. That is why they need to eat so often. Good, now I got all that cleared up, let me explain myself. Neurons are very different than other tissues, as they cannot make the fuel they need to survive. They are like helpless children waiting for some-one to deliver them food, sound familiar? Without a steady supply of fuel, your brain will slowly shut down as it cannot function without it. Now considering other tissues can make energy, even some adipose (fat) cells can make their own energy, having a child have low level neurological symptoms without the physical body having the same response is very logical.  Please note: There is a way around not having sugar, it involves making it through another process, but that we can cover later.

It becomes an important thing to create a balanced regular diet, especially when your kids are reaching for quick sugar, usually fructose without fiber. Examples being soda, juice, or energy drinks. This cycle can produce bad habits, horrible learning behaviors, and this behavior has been known to change a mood or two.

My suggestion is for you to choose a complex sugar with protein and fat. Yes, I said it - fat. Like from a pig, or an olive, maybe even a cow or a lamb. If you have active kids, a mixture of complex carbohydrates, fat, and proteins, in general, is the best thing for them - every meal. It will allow for their systems to create a steady sugar supply for the brain and allow for an environment where, we will talk about later, it allow for neurons to make new connections and grow. Please avoid all vegetable oil. I usually don't like to make a blanket statement however please just eat fat from healthy animals and seeds. Remember, its' called 'rape seed for a reason', this book link is an automatic download link and yes it is safe, and quite educational.

I also want to touch upon another thing to think about, genetics and how they play a massive role in how your children grow, develop, and interact with their environment. I want you to think about a basic facts, so please do not take this as point to be racially provocative, I am talking about facts and how you can help you and your children's lives. Africans, specifically African Americans, have an amazingly significant risk factor to developing type II diabetes over the course of their lives. Is it their diet? Is it there genetics? Is it both? Studies have shown the risk is both. So, simply said, children with African heritage should not eat fructose, ever. Yes, I said it, ever. Please do not ignore the concept of anthropology and how it applies to your children. Again, that is a different topic that can be another treatise.

For now, lets go over the basics when it comes to that basic question: Does the brain have enough fuel?

  • Eat regularly 3-5 times a day.
  • Eat a combination of complex carbohydrates, fats, & protein.
  • Know that your child has less stored energy so snacks can be key if your out and about.
  • Do not eat fat that is crap; Anything listed as hydrogenated, rapeseed, canola, margarine, vegetable oil. etc...

To be continued... [part III, IV, & V]

By Dr. Borgardt Uncategorized, Weekly Wakeup , , , , , , , ,

Nutrition Facts | Weekly Wakeup | Sport Drinks

A recent research article comparing chocolate milk and sport drinks for post exercise recovery has shown that chocolate milk is the winner, by far. Yes, listen boys and girls to the basic facts: Drinking chocolate milk while exercising and after any decent workout should allow your body to recover just as quickly, if not more than expensive, specialized, sport drinks [1].

Mind you, most studies asses recovery drinks through the comparison of carbohydrates, electrolytes, and proteins through assumed absorption rates and subjective values; So take it with a grain of salt. That being said, please think about your options as consumers. Rule number one: Drink quality, organic if possible, full fat milk, lets say from your local cow milk manufacturer! Rule number two: Use real chocolate dark powder in specific usually 70% or greater I like Dagoba Unsweetened Drinking Chocolate Powder. Rule number three: Use as little sugar as possible, if you use any.

Let me put things into perspective. My brother after football practice would be thirsty and hungry, we were poor and my mothers only real option was full fat milk. For the record he was 6'4" and 270 pounds and he drank a gallon after practice and a gallon throughout the day. The best part of it, is that back in the 80s that only amounted to about $5 / day. Pretty cost efficient I'd say and honestly I do think that it would translate into todays economy as well.

For those that may be a little argumentative about the basics and logic let me man-splain, I will ignore the caloric measurements cause we all know that is bunk. Here is a list of actual nutritional items from a grass / hay fed cow that produces actual milk vs. commercially raised milk food product. When I say 'commercially raised milk food product' I mean to say; milk that has had a specific solution injected from blood derived proteins (precipitated blood albumin to increase protein the content so they can add more water making more money per gallon): Seriously they do that. No wonder people don't 'like' milk.

May I make a recommendation?

Here is what I have as a post workout drink, values of proteins and other recovery items will very greatly with workout scheme, goals, body type, size and sex. That being said, the basics are very important not the values. Remember each person and situation is very different. If you have any questions just call my office and I will give you some feedback.

Dr. Borgardt's  Milk Chocolate work out recovery drink or Sport Drink:

  • Organic milk
  • Dagoba dark chocolate powder
  • Banana
  • N-Acetylcysteine
  • Creatine
  • Protein powder
  • Chia seeds (soaked in water for 8-16 hours)

Blend. Drink. I also take in pill form during this time:

  • phosphatidylcholine
  • Vitamin B (complex)
  • Vitamin E
  • Vitamin A
  • Vitamin C

Go back to work.

  1. Chocolate milk for recovery from exercise: a systematic review and meta-analysis of controlled clinical trials: European Journal of Clinical Nutrition (2018)

  2. Phospholipids and sports performance: J Int Soc Sports Nutr. 2007; 4: 5

 

 

 

Biltong Recipe
By Dr. Borgardt Food, Health, Meat, Nutrition, Uncategorized , , , , , , , , , , , , , , ,

Recipe | Biltong | Weekly Wakeup

Making your own biltong is extremely easy and very rewarding. Here are some reasons why you should just buy some basic ingredients and get it done.
  • It is the best snack ever.
  • There becomes a moment when you realize that you are using chemistry as your ancestors did, allowing you to create a food product that is extremely healthy and safe to travel with.
  • That sudden appreciation for the moment when you need more because it's so delicious and its all gone.
The history of biltong is really about how we humans learned how to survive in conditions where we did not have the ability to refrigerate food. I think it is important to learn these basic food preparation techniques for several reasons, most of which, we live in a region that often allows us to travel, hike, or camp in places without the latest food storage techniques. On a personal note, I think what makes this recipe special, is that it comes from South Africa, an area of the world that was the center of travel, allowing many cultures to intertwine and create something really special.  

Ingredients

  • A - Supply chunk of cow, lamb, elk, or venison meat. Preferably a cheeper cut if you're going to be being it as honestly it makes the toughest meat tender as a ribeye steak.
  • A - Supply of rock sea salt
  • A - Supply of fine ground sea salt
  • A - Supply of whole coriander seeds
  • A - Supply of whole black pepper seeds
  • A - Supply of malt vinegar

Please note: Above when I listed an about as 'A - Supply' I am referring too the fact that there will be a ratio of each of these items and there are no real measurements, just guidelines. Yes, I said it you're going to be curing meat without a measurement, deal with it. That being said, it is safe as long as you go by these two basic guidelines:

  1. The use of salt, vinegar, coriander, and black pepper is not about tase, as much as it is about allowing the meat to dehydrate chemically at the same time of being able to resist the growth of pathogens.
  2. People have been curing meat with salt for thousands and thousands and thousands of years. Regionally, there are some variants especially considering any regionally grown anti-bacterial or fungal herbs. However they have one main ingredient; Salt.
 

Instructions

  1. Take the chunk of meat, in this case it is a 'rancher steak' out on the counter and observe how you can cut in into as many 1 inch thick 6 inches long slices. Here is an example of what I just bought for $30.
    • Once you have the slices cut you will notice that there will be some that are smaller slices, that is quite all right. The only goal is to make sure that you have them to an even thickness as shown in [Step 1B photo].
  2. Place slices of meat in a bowl with enough fine salt, malt vinegar, hand ground coriander & black pepper (you can do this in a spice grinder or a hand grinder as shown), covering all surfaces. This example to the right I placed the following ratio:
    • 2 - Heaping table spoons of fine sea salt
    • 1/2 - Cup of malt vinegar
    • 2 - Heaping table spoons of ground coriander
    • 1 Heaping table spoons of ground black pepper
  3. Place meat strips close together in a flat glass or food grade plastic bin as in the next photo for 24-48 hours [4].
    • You don't have to cover the meat while it is in the fridge, if you don't however you will just have a fridge that smells like coriander and malt vinegar.
  4. Take meat strips out of plastic container, wash them down in the sink with the malt vinegar
    • The goal here is to just make sure you are washing again anything that has even thought about growing off of the meat that includes some of the fine salt and some of the ground coriander.
  5. Take each strip set it on a clean flat pan or cookie sheet, douse it with the rock sea salt and ground coriander, don't use the black pepper.
    • You can use the same container as the previous for the next step just wash it out and dry it off.
    • The amount of rock salt and coriander will be comparable to the ratio above however remember rock salt is more salt per granule. I prefer to just use a lot, cause I like salt.
    • Remember this is the last real stage that you will be handling the meat, just focus on the fact that it should look like the photo here [5]. Please note that as long as you used a lot of salt in the first part and you follow the basic guidelines here after you should have a great product. You will get the hang of it in regards to the ratio of ingredients - everyone is different. I have had super, super salty biltong and I ok with it. Others thought that it was the best they have every had. It is all up to you!
  6. Hang the meat strips with a bacteriostatic hanging method (food grade plastic or a stainless steel hanger or wood that has been treated) in a location where you can clean the floor as the meat will drip for 24 hours or so.
    • Notice in the photo I have of my pieces of hanging biltong over my kitchen counter for draining purposes.
    • I am using non-food grade plastic paperclips and I am ok with it because I would know the signs of mold or other issues from experience.
    • Traditionally biltong boxes are used to solve both issues I have pointed out above. However, if your just starting out you do not have to use one. Place a fan on low pointing in the general direction or place a light below witch produces airflow through something called a 'stack effect'.
    • I have never seen mold or fungus growing in any piece of biltong. You will quickly know it from how it looks, grey or white, fury or flat growths. That usually happens because there is
      • No air flow
      • Biltong pieces are touching
  7. Wait until it is firm to the touch. Some like it a bit 'wet', some like it dry. I honestly am just a bit too impatient to wait a full 7 days for standard conditions. Every situation is different but I have had biltong cure in 4 days with thin cuts and a lot of salt in the summer time.

Done.

Rancher Steak
Step 1A
Step 1B
Step 2
Step 3
Step 6
Grilled Spatchcock Recipe
By Dr. Borgardt Food, Health, Meat, Nutrition, Weekly Wakeup , , , , , , , , , , , , , , , ,

Recipe | Grilled Spatchcock Chicken | Weekly Wakeup

Grilled Spatchcock Chicken, sounds infamous, however it seems to be an unknown within our grilling culture. I can honestly say, any other method of grilling chicken on a bbq is completely worthless.

I know some of you may like to use a specific cut of chicken on a grill, example being a leg or thigh in a family pack. I do understand this to some extent, especially if you're trying to cook for a party of 10 or more. Just trust me, this is a better way. This recipe is inexpensive, easy, and consistent every time.

To add: If you admit to anyone that you only bbq the breast all by itself because you like it that way, stop reading now. You are not up for the challenge, I mean this, go away. Learn about a DIY method of cleaning your grass with a vacuum.

 

Special Facts About Chicken & Grilling

They are dinosaurs, they are not mammals. Histologically (study of size and structure of cells), chickens are organized differently than mammals [1]. Taking this into account, you need to be ware of a few key concepts:

  • Chicken muscle has less water than red meat. This can often lead to a very dry chicken if grilled incorrectly.
  • Chicken fat has more connective tissue than red meat. This can lead to small fires in a bbq causing over charring. This is why you often see a bottle of water next to a bbq. Not cool, man.
  • Chickens are lumpy objects. Grilling chicken evenly, can be almost impossible. However there is a solution, spatchcocking. Otherwise known as medieval butchering, [Old English: a fowl that is dispatched quickly]. It consists of two cuts with scissors, that is it. Watch below and just get it done!

 

Ingredients

  • 1 Whole chicken
  • 2 Tablespoons of salt
  • 2 Tablespoons of freshly ground pepper
  • 1 Lime cut in quarters
  • 1 table spoon of chili powder

Instructions

  1. Start BBQ 25 min before cooking, whether it's a coal or a gas at 350F. If you have neither, then get the oven started to 400F
  2. Spatchcock the chicken. Spread all of the salt and pepper on top of the chicken.
    • Just watch the video, use more salt than pepper. Do not set the chicken out for longer than 20 min. This is a safety thing.
  3. Place 'spatchcocked' chicken breast side up over an even medium heat for 30 min.
    • Be sure to cover bbq lid, try to almost suffocate the bbq of oxygen. This is a good way of dampening the possible flair-ups by the chicken fat melting on the flame or coals. If you are using an oven just leave it in a pan, I like to use vegetables cut in 1' squares as a base so the chicken cooks above its own fat.
  4. After cooking the chicken for 30 min, turn chicken over and cook it for 10 min.
    • You will see that the inside of the ribcage of the chicken is now face up. It will hopefully be a bit chard and blackened, that is what you want as you don't want to eat that part. If you are using your oven just keep it in the oven for the rest of the time suggested for turn overs.
  5. Turn chicken back over, squeeze lime over top, dusting the chili powder to finish until the chicken is at a temperature of 165F.
    • Please note: you can test one part and it may be 165F. However the part that you should test is the thickest, usually the part where the breast and the thigh connect.

Done.

  1. Comparison of adipose tissue cellularity in chicken lines divergently selected for fatness: Poultry Science, Volume 90, Issue 9, 1 September 2011, Pages 2024–2034

Golden Curcumin Tea
By Dr. Borgardt Food, Health, Nutrition, Studies, Weekly Wakeup , , , , , , , , , , , , , ,

Recipe | Golden Curcumin Tea | Weekly Wakeup

This Golden Curcumin Tea recipe is the best anti-inflammatory tea ever. I mean this, it's inexpensive, easy to make and delicious!

Special Facts Regarding Curcumin

For those of you who are new to the subject, as my wife says, let me 'man-splain'.

Curcumin, is a chemical compound found in the root of 'Curcumin Longa', otherwise known as Turmeric. In the western world, intrigue into the health benefits of this compound started in the 80's by a research team (Jiang et al., 1983; Kuttan et al., 1985). In recent years the number of research studies has included over 5,600 studies from 2005-2015 alone. Today, the culmination of all this intrigue due to the potential procurement for business opportunities has skewed some scientists, natural medicine advocates, and drug companies to look past the basics. The problem being, the products they are selling are just too damned expensive, especially when there are known examples within many cultures that use this 'food ingredient' in their 'food medicine' for thousands of years and are very effective.

Honesty, why reinvent the wheel when you don't have too. If done correctly, this Ayurvedic recipe or 'method of preparation' can be easy and extremely inexpensive: $.25 / serving as opposed to some 'solutions' being $5.00 / serving. Providing you with anti-inflammatory, anti-cancerous, and overall a good tasting ingredient without having to buy an over priced 'miracle product' at a ghastly cost.

So, here is the honest to goodness best recipe EVER; Clinically, medicinally, and most of all deliciously.

Ingredients

  • 1 heaping tablespoon of turmeric powder
  • 1/2 teaspoon of cardamom powder
  • 1/2 teaspoon of cinnamon powder
  • 1 teaspoon of almond oil (do not under any circumstances use any other oil you have this recipe needs a type of fat structure that is in almond oil specifically you can use coconut or no oil at all)
  • 1 1/2 cups of full fat milk (skim milk is milk that is lying to you about being milk - don't do it. If you want to substitute because you do not like milk, you are welcome to use almond milk alone or with a half combination of oat milk - this tastes great by the way!)
  • 1/4 cup of filtered water
  • 1 cinnamon stick
  • Some type of sweetening agent: Honey is my preference.

Instructions

  1. Add water, turmeric, cinnamon, and cardamum to a small pot. Turn the pot to a low heat and constantly stir until a paste is formed.
    • The key here is to not burn the paste. You want to make a warm paste that has the consistency of soft toothpaste.
  2. Add oil to the paste and stir for 30 seconds keeping the low heat on.
    • Remember this is an Ayurvedic recipe and there is a reason to everything. Adding the oil while paste is hot will allow the oil to absorb chemically the chemical substrate; Chemistry is amazing isn't it?
  3. Add milk or a milk like product and slowly heat. Take off of heat prior to boil.
    • If you go to a boil you haven't ruined it, you just might be a bit constipated after.
  4. Use some sweetener to taste, stirring with cinnamon stick.

Done